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WOD: 07/16/2014

Warm up: Dynamic Warm up Skill: Snatch review 1×5@60% or 65/45 2×3@705 or 75/55 WOD: 1 Snatches 95% or 135/95 25 Burpees 2 Snatches 25

July 15, 2014 Blog, WOD
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WOD: 07/15/2014

Warm up: 100 Jumping Jacks 5 min Double unders Skill: 1 rep max Back squat Wod: 12 mins: EVEN MIN: 10-Weighted OverHead Lungs ODD MIN:

July 14, 2014 Blog, WOD
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WOD: 07/14/2014

Warm up: 100 Jumping Jack Dynamic warm up Skill: 3×10 Hollow Rock Toe to Bar Review WOD: 6-9-15-9-6 Toe to Bar Power Clean 155/105 Post:

July 13, 2014 Blog, WOD
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WOD: 07/03/2014

Warm up: 800m Run Skill: Front Squat “2 sec Pause squat”: 3X5@60% Back Squat “2 sec Pause squat”: 3X5@70% WOD: 15 minute AMRAP of: 9

July 02, 2014 Blog, WOD
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WOD: 07/02/2014

Warm up: 480m Run 5 Mins D.U Skill: Deadlift: 2×5@70% 2×5@80% 2×2@90% For time: 800m Run 20 Med Ball Clean 30/20 400m Run 10 Med

July 01, 2014 Blog, WOD
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WOD: 06/30/2014

Warm up: 480m Run 10 push ups “Hold at the bottom for 5sec” 20 Jumping split Lungs 8 Pull ups Skill: Hang Power Snatch 1×5@60%

June 29, 2014 Blog, WOD
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WOD: 06/18/2014

Warm up: 480m Run 15 inch warms 10 Up downs 5 strict Pull ups Skill: Deficit Deadlifts 1×5@65% or 115/75 1×5@ 75% or 135/95 3×3@

June 17, 2014 Blog, WOD
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WOD: 06/17/2014

Warm up: 400m Run 5min Double unders Skill: Front Squat: 1X5@70% 1X5@80% 1X2@85% 1X3@90% 1X1@100% OHS Skill review WOD: 12 min “AMRAP” 10 OHS 135/95

June 16, 2014 Blog, WOD
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WOD: 06/15/2014

Warm- up: 480M run 5 mins WARM UP “AMRAP” 25 Jumping Jacks 5 pull ups 10 push ups 15 squats Skill: Push press 5×5 Bent

June 15, 2014 Blog, WOD
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WOD: 06/10/2014

Warm-up: Row Intervals 5 Rounds 100m rest 20 sec Skill: 3X5 Behind-the-neck Push Press OHS: 1X6 @ 60% or 45/35 1×6 @ 70% or 65/45

June 09, 2014 Blog, WOD
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