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SAT18JUN2016

WOD Strength Back Squat: Every 60 sec complete 3 reps @ 75% x 6 sets Conditioning In teams of 2, one person working at a time, split reps as desired...

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FRI17JUN2016

Still a few spots available for the Weightlifting Seminar on Saturday INFO HERE WOD Strength Bench Press: In 6 sets find 3rm Conditioning 5 Rounds...

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THU16JUN2016

WOD Movement Prep 1 min e/s Ankle Mob 2 min total Banded Shoulder Mobility Metcon In teams of 3, alternating stations for max reps in 5 rounds: 1...

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WED15JUN2016

WOD Strength 6 Sets (15 min) -10 KB strict press building to heaviest possible -6 strict hollow chin-ups Conditioning For Time (30 min cap): 4...

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WOD

WOD Strength Deadlift 6 sets of 6 to max for the day Rest 2 min. b/n sets Conditioning 5 Rounds for Time (20 min cap): 16 Jumping Lunges (8 e/s) 16...

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MON13JUN2016

WOD Strength 4 x 8 - Strict toes to bar 2:00 min. tabata Ground Windshield Wipers 2:00 min. tabata Hollow Plank holds Conditioning 18 min. AMRAP...

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SAT11JUN2016

WOD In teams of two, alternating couplets for AMRAP in 30 min: 300m Row + 50 m Farmers carry 30 Goblet Squats + 50 m Farmers carry 30 Bell KB...

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FRI10JUN2016

WOD Strength Bench Press: 8,6,4,2,4,6,8 Conditioning AMRAP in 20 Minutes: 12 Pullups | R+ C2B 12 OHS (75/55 | R+ 95/65) 12 Burpee Over Bar 2 Minute...

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