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WOD: 04/16/2014

Warm-up: 480m run 3x30sec-Handstand hold 15-Ring dips 20-Lunges Skill: Clean: 10×1 @ 65% or 95/65 8×1 @ 75% or 135/95 6×1@ 85% or 155/115 Split

April 15, 2014 Blog, WOD
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WOD: 04/15/2014

Warm-up: 400m run Duck walk front to back 16 push ups 8 weighted pull ups “unbroken” Skill: OHS 10-45/35 2×5-75% or 75/55 3×3-82% or 95/65

April 14, 2014 Blog, WOD
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WOD: 04/14/2014

Warm-up: 2x200m run 20-Jumping split lungs 15-Clapping push ups 12- pull ups “unbroken” Skill: Front squat 10×1@60% or 65/45 5×2@ 75% or 95/65 3×3@ 82%

April 13, 2014 Blog, WOD
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WOD:04/09/2014

Warm-up: 800m run 20-Squat jumps 5×2- Weighted pull ups “heavy”   Skill: Clean “below the knee” 8×2-70% or 135/95   Deadlift 5×3-75% or 135/95 3×3-85%

April 08, 2014 Blog, WOD
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WOD: 04/08/2014

Warm-up: 480m run 15-Beat swing 8 Shoulder tap 8 strict pull ups 8 ring dips   Skill: 5×3- Snatch press 45/35 5×3- Snatch balance 95/65

April 07, 2014 Blog, WOD
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WOD: 04/07/2014

Warm-up: 400m run 30 squats 15 push ups 5 kipping Chin ups 5 strict Chin ups   Skill: Front squat- 2-3 sec pause squats 15×1-45/35

April 06, 2014 Blog, WOD
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WOD: 04/03/2014

Warm-up 2x 200m 10 hip series push ups 3×30 sec Handstand hold or freestanding 7 weighted pull ups   Skill: 15 min Headstand 3x10sec  

April 02, 2014 Blog, WOD
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WOD: 04/02/2014

Warm- up: 400m run 30 lunges 30 hollow rock 10 chin ups Skill: 5x 10- Floor press 10-Up right row Deadlift 8- 60% or 135/95

April 01, 2014 Blog, WOD
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WOD: 04/01/2014

Warm up: 400m Run 40 Squat Jumps 25 HR Push ups Review: 15 mins Double Unders Power Snatch WOD: Annie 50-40-30-20-10 Double Unders Sit ups

March 31, 2014 Blog, WOD
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WOD: 03/31/2014

Warm up: 2x200m run Dynamic warm up Skill: Back squat 1×8 @ 60% or 95/65 2×5 @ 70% or 115/75 3×5 @ 80% or 135/95

March 30, 2014 Blog, WOD
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