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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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WOD 7-16-2105

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Warm up 6 min cap 3 rounds 10 PVC presses 12 air  squats 10 toes to bar WOD  3 rounds 30 min cap 10 hand stand push ups 400 meter run 30 deadlifts 65# or bodyweight Originally posted 2015-07-16 14:05:37.

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WOD 7-8-2015

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Warm up 7  min cap 3 rounds 10 release push up Run 200m 10 med ball clean WOD  25 min cap 21- 15- 12 – 9 Incline press chin ups Wall ball shots 14# 20# 2 min break Originally posted 2015-07-08 14:38:09.

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WOD 5-13-2015

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Warm up 5 min cap 3 rounds 10 lunges 12 steps ups 14 air squats Metcon (NFT) 30 mins cap 200 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 600 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 200 meter run 50 double unders/150 singles Originally posted 2015-05-13 13:16:24.

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WOD 5-11-2015

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Warm up 5 min cap 3 rounds 10 step ups 10 Pass throughs 8 air squats Metcon 5 rounds for time of: 21 “Nancy” Run 400 meters 15 Overhead squat 95 pounds Originally posted 2015-05-11 09:34:43.

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WOD 9-14-2015

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Warm up 8 min cap 3 rounds 10 wide push ups 20 air squats 10 shoulder presses pvc WOD 30 min cap 2 rounds 10 thrusters 10 chest-to-bar pull-ups 10 burpees 15 thrusters 15 chest-to-bar pull-ups 15 burpees 20 thrusters 20 chest-to-bar pull-ups 20 burpees Originally posted 2015-09-14 17:05:55.

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