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WOD

10
Oct

Monday 10-10-11

Skill Squat Cleans WOD “Carse” 21-18-15-12-9-6-3 reps for time of: Squat Clean (#95/#65) Double-under Deadlift (#185/#115) 24″ Box jump Begin each round with a 50 meter Bear crawl. U.S. Army...
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6
Oct

Friday 10-07-11

  Skill Squat Clean and Jerk WOD “Grace” 30 Squat Clean and Jerks (#135/#95) For Time This one is quick and dirty!  Take extra time to prepare yourself for this...
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6
Oct

Thursday 10-6-11

Strength Component Find your 1 rep max Squat Snatch WOD 4 rounds 800m Run 50 Good Mornings (#45) 50 Ab Mat Situps For Time Lacey, Kristine, Cookie, Erin and Dave...
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5
Oct

Wednesday 10-05-11

WOD Tabata Whaaaaaaaat? Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Sumo Deadlift High Pulls, the second 8...
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3
Oct

Tuesday 10-04-11

Strength Component Find your one rep max Snatch (15 minute time cap) WOD 15min AMRAP of: 10 Wallballs (20/16) 10 Double Unders (consecutive) 10 Box Jumps (24″) Post rounds to...
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3
Oct

Monday 10-03-11

Skill Sing Happy Birthday to Coach Milk WOD “Santiago” Seven rounds for time of: 18 Dumbbell Hang Squat Clean (#35/#20) 18 Pull-ups 10 Power Cleans (#135/#95) 10 Handstand push-ups For...
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