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WOD 10-28-2015

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Warm up 9 min cap 4 rounds 15 inverted pull ups run 200m 20 wall ball shots WOD 21 min cap 5 rounds 20 row rings 15 burpees 12 dips 10 back squats Originally posted 2015-10-28 15:49:22.

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WOD 9-17-2015

Warm up 7 min cap 3 rounds Run 200m 10 wallball shots 10 pistols WOD 28 min cap 4 rounds 12 inverted pull ups 12 dips 10 back squats MR 2 min break Originally posted 2015-09-17 13:45:30.

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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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WOD 7-10-2015

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Warm up  6 min cap, 3 rounds 12 jump squats 10 good mornings 8 push ups WOD  30 min cap 4 rounds 21 one-legged squats 15 med ball clean 12 dips 9 pull ups Originally posted 2015-07-10 16:12:11.

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