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SAT29OCT2016

WOD Strength Snatch: Work up to a heavy but perfect triple Conditioning In teams of 2, one partner working at a time: 70 Air Squats 20 Burpees 60...

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FRI28OCT2016

WOD Strength Push Press: Find 5RM Conditioning For Time: 4 Rounds: 75 Double Unders 20 Pullups | R+ 7/4 Muscle-ups 1 Minute Rest EXTRA Strength FS:...

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THU27OCT2016

WOD Mobility Foam Roll Glute & Hamstring - 3 min Smash Pec & Triceps - 3 min Strength/ Skill 4 Supersets: 5 Strict Chin-ups (add weight as...

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WED26OCT2016

WOD Strength Back Squat: EMOM for 8 min - 3 @77% Conditioning 4 Rounds for Time: 400M Run 30 Walking Prisoner Lunges 20 HR Pushups EXTRA Strength...

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TUE25OCT2016

WOD Strength Clean + FS: in 8 sets work to a heavy but smooth set for the day Conditioning AMRAP - 3 rounds, 1 min per station, 1 min rest between...

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MON24OCT2016

WOD Strength Deadlift: 2x10@50%, 2x8@60%, 2x6@70% Conditioning For time, 20-16-12-8-4 of: Wallballs (20/14) Abmat Situps EXTRA Strength Hang Snatch:...

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FRI21OCT2016

WOD Strength 5 Sets, Alternating: 5 Shoulder Press 8 Seated Box Jumps w/ step down Conditioning R+ For time: 5-4-3-2-1 of: Rope Climbs Squat Clean...

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THU20OCT2016

WOD Mobility Accumulate 2 minutes hanging on rig, w/ rig post on middle of back Roll Quad with Barbell for 2 minutes. Accumulate 2 minutes in...

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