How to do a pullup

Originally posted 2015-05-19 11:57:58.

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How to do a Clean

Originally posted 2015-05-19 11:55:10.

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How to do Ring dips

Originally posted 2015-05-19 11:54:21.

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How to do a Chair dip

Originally posted 2015-05-19 11:53:32.

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How to do a ab-mat sit up

Originally posted 2015-05-19 11:52:04.

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How to do a wall ball

Originally posted 2015-05-19 11:50:00.

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How to do a ring rows

Originally posted 2015-05-19 11:45:45.

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WOD 5-19-2015

Warm up 6  min cap 3 rounds 12 over head squat pvc 10 ring rows 1 minute double unders/singles MetCon 5 rounds, 21 min cap Run 200 meters 30  KB swing (18/25) use appropriate weight 30 pull-ups Originally posted 2015-05-19 10:33:40.

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WOD 5-18-2015

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Warm up 6 min cap 4 rounds 10 PVC OH squats 10 Burpees 20 Push Press pvc Metcon 5 rounds, each for time of: 25 min cap 30 med ball clean 30 box jumps 20 push presses (65/95) 50 double unders/150 singles Originally posted 2015-05-18 08:55:20.

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WOD 5-17-2015

Warm up 8 min cap 3 rounds 8 release Pushup 10 front squats pvc 12 over head squat pvc Gymnastic 5 rounds, each for time of: 30 min cap 20 Pull-ups 30 Ring Dips 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. Originally posted 2015-05-17 08:21:37.

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