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Category: WOD
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Friday June 29th, 2018

Warm up- 3 Sets 12/10 Cals 10 Med Ball Cleans 10 Strict Pull ups 10 DB Push Press 10 Sit ups Skill- 5 Sets Push Jerk *8 Reps as Heavy as Possible WOD- 15 Mins to finish…. 2 round 50 Alt. DB Hang Snatch 50/35 25 Wall Balls Immediately into; 2 Rounds 50 Push Press […]

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Category: WOD
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Thursday June 28th, 2018

Warm up- 3 Mins on a machine 3 Sets 5 BB Deads + 5 BB cleans 10 BB Push Press 10 BB Back Squats Skill- 5 Rounds 1 Min of Power cleans 135/95 Immediately into; 1 Min of Bench Press 135/75 Rest 2 Min *RX+ 185 for men on both, 135 clean and 95 bench […]

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Category: WOD
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Wednesday June 27th, 2018

Warm up- 3 Rounds 15/12 or 200m Run 5 Pass Throughs + 10 OHS 3 Kip Swings + 2 Pull ups 15 Sit ups Skill- Every 2 Mins x 8 Rounds 10 T2B 2 Snatches (building) WOD- For Time: 3 Rounds 800m run 40 Ab-mat Sit ups 20 Box Jumps 24/20 RX+ 30/24 Post WOD- […]

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Category: WOD
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Tuesday June 26th, 2018

Warm up- 3 rounds 15/12 Cals 10 BB Good Mornings 10 KB DL’s 10 Single Arm KB/DB Push Press 15 Sit ups WOD- Every 4 Mins x 5 Rounds 20/15 Cal AB 1 Round of ascending “DT” *Start at 135/95 and add each round *Score is highest weight you complete in the 4min Cap Post […]

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