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WOD 11-12-2015

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Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest Originally posted 2015-11-12 21:18:41.

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WOD 10-06-2015

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Warm up 8 min cap 3 rounds 40 double unders or 65 singles 15 push ups 15 med ball clean WOD 27 min cap 4 rounds Run 400m 20 inverted chin ups 10 mountain climbers 15 incline press Originally posted 2015-10-06 14:28:34.

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WOD 9-1-2015

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Warm up 8  min cap 3 rounds 20 double unders/65 singles 10 hand stand push ups 10 mountain climbers WOD 28 min cap 5 rounds Run 400M 20 push press 12 overhead slam ball 20 burpees Originally posted 2015-09-01 17:13:51.

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WOD 8-11-2015

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Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

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WOD 7-4-2015

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Warm up 6  min cap 3 rounds 10 step ups 10 ring rows 10 mountain climbers WOD 12 mins cap AMRAP. Row 200m 20 Jump box 10 handstand push-ups Originally posted 2015-07-04 11:29:56.

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WOD 6-10-2015

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Warm up 5 min cap 3 rounds 50 singles jump rope 5 PVC OH squats 10 mountain climbers WOD, 45 min cap Run 1.5 miles after run , 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Originally posted 2015-06-10 08:27:28.

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