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THUR04AUG2016

WOD Strength Alternating for 4 Sets: Front Rack Lunges x 8 e/l heavy but vertical torso *Hollow/Arch on PU bar x 8ea - hold each pos for 3 sec *Very...

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WED03AUG2016

WOD Strength Power Snatch 60/4, 70/4, 80/3, 90/2x2 sets % of Power Snatch Conditioning 5k Row Midline 4 sets of 12 Horizontal Ring Rows - weighted...

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TUE02AUG2016

WOD Strength Clean and Jerk: Work to a heavy double for the day Conditioning 5 Rounds for Time (20 min cap): 10 Burpees 8 Thrusters (95/65) 50...

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MON01AUG2016

Just a heads up, the computer kiosk is down. Please use the Wodify phone app or the gym iPad to sign in and post results until the replacement...

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SAT30JUL2016

WOD Strength Clean and Jerk, Find 1RM in 15 minutes or work on technique Conditioning 1 Minute at each Station for Max Reps in 5 Rounds, 20 second...

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FRI29JUL2016

WOD Strength 4 supersets: 10 Bentover KB rows + max hold after last rep 10 DB Bench Press 6-10 Supinated Chinups  Conditioning 3 Rounds of: Max Reps...

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THU28JUL2016

WOD Strength 4 sets alternating of: Turkish get ups 3 each arm 60 sec plank hold (weighted as able) 8-10 Unbroken Wide Grip Pull-ups, assisted if...

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WED27JUL2016

WOD Strength BS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/2, 90/2 Conditioning For Time: 600m run 15 Burpee Over Box (24/20) 400m run 10 Burpee Over Box...

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