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WOD 7-28-2015

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Warm up 6 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 release push ups WOD 30 min cap 5 rounds 50 double unders/150 singles 10 front  squats 20 push-ups Originally posted 2015-07-28 14:45:36.

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WOD 7-14-2015

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Warm up 7 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 box jumps WOD 12 min cap AMRAP 12 dumbbell Thrusters 50 double-unders/150 singles Originally posted 2015-07-14 14:57:26.

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WOD 6-8-2015

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Warm up 6 min cap 3 rounds 10 ring rows 5 hand stand push ups 10 kettlebell swing (kbs) 15/25# WOD 27 min cap 15-12-9 reps Thrusters 65/95# weighted pull-ups Originally posted 2015-06-08 08:30:06.

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WOD 8-31-2015

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Warm up 7 min cap 3 rounds 10 Kettlebell swings 15 push ups 10 inverted pull ups WOD 25 min 21-15-12-9 reps Bench presses BW Dips Pull ups Originally posted 2015-08-31 17:29:28.

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WOD 8-21-2015

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Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m Originally posted 2015-08-21 16:15:03.

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WOD 8-7-2015

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Warm up 8 min cap 3 rounds 10 kettlebell swings 12 inverted pull ups 15 air squats WOD 21 minute cap 50 wall ball shots Run 200M 40 wall ball shots Run 400M 30 wall ball shots Run 600M 20 wall ball shots Run 400M 10 wall ball shots Run 200M Originally posted 2015-08-07 17:18:31.

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