WOD

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29
Nov

11.29.2014 WOD

A. Mobility B. Warm-up “Annie with a Twist” 50-40-30-20-10 Double-unders Russian Twist C. WOD 21-15-9 Thrusters (95/65) Hand Release Push-ups Wall-balls (20/14) Burpees over barbells...
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26
Nov

11.26.2014 WOD

A. Mobility B. Warm-up 12 Wall Balls 16 Overhead med ball walking lunge 20 Russian twists 3 rounds C. WOD “Tabata” Row (for calories) Push-ups...
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25
Nov

11.25.2014 WOD

A. Mobility B. Super Squats Day 11 C. WOD Teams of 2 5 Power Snatch (95/65) 5 BTN (behind-the-neck) Push Press 5 Overhead Squats 12...
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23
Nov

11.24.2014 WOD

A. Mobility B. Warm-up 10 Behind the neck Thrusters (45/35) 10 Good Mornings 30 Double-unders 3 rounds C. WOD Teams of 2 12 Muscle-ups (Rx...
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22
Nov

11.22.2014 WOD

A. Mobility B.  Warm-up 800m run Followed by 3 rounds of “Cindy” C.  WOD 100 Double-unders 21 Thrusters (95/65) 21 Toes-to-bar 100 Double-unders 15 Thrusters...
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21
Nov

11.21.2014 WOD

A.  Mobility B. Warm-up 10 Toes-to-bar 20 Lunges 10 Push-ups C.  Super Squats Day 9 D. WOD 21-15-9 Deadlift (225/155) Box jump-over
20
Nov

11.20.2014 WOD

A. Mobility B. Warm-up 5 Wall Walks 10 Thrusters (45/35) 10 Good Mornings 3 rounds C. Strength Bench Press 7-7-7-7-7 D. WOD 1000m Row 60...
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