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FRI02SEP2016

WOD Strength Bench Press: 5 sets of 5, building to a heavy set Conditioning 4 rounds for Max Reps: 60 sec Max HR Pushups | R+ Ring Dips 45 sec Rest...

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THU01SEP2016

WOD Strength 3 sets: 12 KB Strict Press AHAP 12 Hollow/Arch Swings 12 V-Ups  Conditioning  In Teams of two one partner working at a time: AMRAP in 6...

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WED31AUG2016

WOD Strength Back Squat: 3 sets of 10 at 60% w/ 90 second rest Conditioning AMRAP in 7 minutes of: 200M Laps AMRAP in 4 minutes of: 8 Toes to Bar 8...

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TUE30AUG2016

WOD Strength Deadlift: 6 sets of 5 touch and go, build throughout Conditioning 4 rounds for time (20 min cap): 6 Burpees to 6" Target 100m Sprint 4...

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MON29AUG2016

WOD Strength Hang Snatch: 12 min to work on technique in sets of 3 Conditioning For time (16 min cap): 25 Double Unders 30 Wallballs (20/14) 12 Hang...

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SAT27AUG2016

WOD For Time, in teams of two: 700M Farmers/Overhead Carry * 60 Air Squats Each | R+ 20 Alt Pistols ** 200M Relay Sprint *One partner Farmers Carry...

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THU25AUG2016

WOD Strength/Skill 4 Sets: 20-30 Second Wall Walk to Nose-to-Wall Hold 5  Supinated Grip Pull-up w/ 3 Sec Negative Conditioning  For Time: 30 Man...

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WED24AUG2016

WOD Strength Back Squat: Warmup, then 1 set of 20, Heavier than last week   Conditioning For Time (25 min cap): 1000M Row 30 Abmat Situps 600M...

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