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SAT13AUG2016

WOD   Conditioning In teams of two, 4 Rounds for time: 20 Front Squats From the Floor (135/95) 16 Shoulder to Overhead 30 Cal Row/Bike...

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FRI12AUG2016

WOD Strength 5 Supersets: 12 Seated DB Press, AHAP 1 Legless Rope Climbs or 5 Strict Pullups   Conditioning 5 Rounds for Time (20 min cap): 10...

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THU11AUG2016

None of it would have happened without his support. Happy Birthday, Dad! WOD Skill "CrossFit Wylie Olympic Trials" - 500M Row For Time - Max Medball...

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WED10AUG2016

WOD Strength Push Press: Find 3RM Conditioning Choose between: Rx: 200M Sprint x 6 1 minute walking rest between intervals Try to keep every...

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TUE09AUG2016

WOD Strength Deadlift: Work up to 70% then: 70/6, 75/5, 80/4, 85/2, 90/1 x 3 sets Conditioning 5 Rounds for Time (20 min cap): 16 Burpees 32 Abmat...

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MON08AUG2016

WOD Strength Front Squat: Work to heavy but PERFECT single Looking for virtuosity, flat feet, knees in a good position, great depth, flat back....

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SAT06AUG2016

WOD In teams of two, one partner working at a time, 3 rounds for time: 800m Run (run together) 20 Pullups | R+ C2B 20 Hollow Pushup | R+ HSPU 20...

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FRI05AUG2016

WOD Strength 3 sets: 10 e/s DB strict single arm press (R=1, L=2) 10 Crossover Revers Fly (hold ext. 1 sec each rep) 10 DB bench press 10 Strict TTB...

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