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WOD 8-26-2015

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Warm up 7 min cap 3 rounds 20 Air squats 10 Burpees 10 Med ball clean WOD 25 min cap 4 rounds 20 Thrusters 50 Double under/100 singles 12 Plate to Overhead Originally posted 2015-08-26 13:18:47.

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WOD 8-3-2015

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Warm up 10 min cap 3  rounds run 400m 10 burpees 10 ground to over head WOD  21  min cap 21-15-12-9 reps back squats dips med ball clean Originally posted 2015-08-03 14:34:54.

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WOD 7-29-2015

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Warm up 8 min cap 3 rounds 10 burpees Row 200m 10 crunches WOD 30 min cap 6 rounds 15 incline press 20 med ball clean 10 knees to chest Originally posted 2015-07-29 15:20:06.

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WOD 7-15-2015

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Warm up 8 min cap 4 rounds 10 PVC OH squats 10 Burpees 10 abmat situps WOD  5 rounds 30 min cap 30 med ball clean 30 box jumps 50 double unders/150 singles 20 push presses (65#/95#) Originally posted 2015-07-15 14:45:51.

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WOD 7-1-2015

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Warm up 8 min cap 3 rounds 20 double under/65 singles 10 burpees 15 dips WOD 30 mins cap Run 400m 20 thrusters Run 600m 20 thrusters Run 600m 20 thrusters Run 400m 20 thrusters Originally posted 2015-07-01 13:59:55.

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