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WOD – 10-6-16

WARM-UP COACHES CHOICE STRENGTH 500m row x 6 – rest 2 min after each row – goal is to be slightly faster than last week – HARD but sustainable efforts!   WOD after last row [...]

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WOD – 8-29-16

WARM-UP 400m run (easy) 10 air squats 10 front squat 10 box step ups 10 box jump step down Hip and Lat mobility STRENGTH Front Squat Build to a heavy set of 5 in 12 min – then 3×5@80% [...]

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WOD – 7-29-16

WARM-UP 500m row x 3 – rest 2:30 – sustainable efforts STRENGTH 3 sets A1. double KB front squat x 4-6 / side @ 22×1 A2. walking DB OHL x 12-14 steps A3. superman x 12-15 WOD 4 [...]

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WOD – 7-25-16

WARM-UP 12 min AMRAP 2 wall climbs 50FT Farmers carry SA 15 hollow rocks :15 hang from rope STRENGTH STRICT Press 4×2 – @21×1 WOD 8 min AMRAP Ascending ladder: Power Clean + Jerk [...]