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WOD 11-13-2015

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Warm up 9 min cap 4 rounds 10 steps ups 12 good mornings 9 burpees WOD 28 min cap 4 rounds 20 deadlifts 12 push presses Run 400 meters 10 jump box Originally posted 2015-11-13 16:20:28.

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WOD 10-29-2015

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Warm up 8 min cap 4 rounds 15 kick squats 10 Kettlebell swing 12 good mornings WOD 18 min cap 4 rounds 20 mountain climber 10 hand stand push ups 20 lunges 15 slam ball Originally posted 2015-10-29 20:07:27.

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WOD 9-22-2015

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Warm up 9 min cap 4 rounds 10 release push ups 12 good mornings 15 ring rows WOD 25 min cap 4 rounds 12 DB incline press 20 deadlifts 20 push ups 10 chest to bar pull ups Originally posted 2015-09-22 15:00:40.

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