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WOD

27
Mar

032815

Warm-up -Jump rope -Lats -Abs Strength Push press 5×3 reps starting @ %75 WOD 1 RFT: 30 Pull ups 50 Sit ups 70 Double unders...
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26
Mar

03/27/15

Warm-up -Hips -Shoulders -Row WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled 45/65# Strength...
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25
Mar

03/26/15

Warm-up -Chest -Lats -Shoulders Skill EMOMx12 Even: 20 sit-ups ODD: Max double unders in 30 seconds WOD Lynne Bodyweight bench press (e.g., same amount on...
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24
Mar

03/25/15

Warm-up -Shoulders -Ankles -Hips Strength 4RNFT of: 4 OHS 7 CTB Pull-ups or strict 5/5 Pistols or jumping squats WOD 1)OTM for 7min 2 hang...
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23
Mar

3/24/15

Warm up Burgener warm up squats short row/run/air dyne Strength A. Hang Snatch complex as Rx’d:  if you miss, do not attempt again, just count...
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22
Mar

Monday 3/23/15

Warm-up -Shoulders -Posterior chain Strength “Grace” For time 30 clean and jerks 95/135# WOD 5 rounds NFT 5 paused front squats 10 toes to bar...
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