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WOD 8-10-2015

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Warm up 8 min cap 3 rounds 10 ring rows 15 push ups 10 box jumps WOD 25 min cap 3 rounds MR: Maximum repetitions 21 inverted pull ups 21 dips 12 back squats MR Originally posted 2015-08-10 13:46:51.

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WOD 7-31-2015

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Warm up 8 min cap 3  rounds 10 good mornings 10 ring rows 20 double unders or 65 singles WOD 30 min cap 6 rounds Run 400m 40 Wall ball shots 12 chest  to bar 10 crunches Originally posted 2015-07-31 15:59:12.

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WOD 7-7-2015

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Warm up 6  min cap 3 rounds 10 step ups 10 Ring Rows 10 Lunges WOD 21 min cap 4 rounds 30 Front squats 15 kipping pull-ups 20 Jump box 30 ab-mat situps Originally posted 2015-07-07 17:44:34.

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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 6-9-2015

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Warm up 8 min cap 4 rounds 10 ring rows 10 pass through pvc 10 med ball clean WOD 30 min cap, 10-8-5-1-1-1-5-8-10 reps Deadlift 65/bw Originally posted 2015-06-09 08:37:32.

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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 8-22-2015

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Warm up 9 min cap 3 rounds 10 push ups 10 Ring rows 12 dips 10 good mornings WOD 27 min cap 5 rounds 12 DB incline press 70% 20 kipping pull-ups 12 bench press 70% 20 deadlifts Originally posted 2015-08-22 18:00:38.

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