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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 10-1-2015

Warm up 7 min cap 3 rounds run 200m 10 shoulder db press 20 crunches WOD 23 min 5 rounds 8 back squats 16 box jump 12 knees to chest 8 hand stan push ups Originally posted 2015-10-01 18:22:16.

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WOD 9-7-2015

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Warm up 7 min cap 3 rounds 30 jumping jacks 20 air squats 10 wide push ups WOD AMRAP, 12 min cap 10 Back squats 12 Burpees 20 slam ball Originally posted 2015-09-07 14:16:55.

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WOD 8-3-2015

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Warm up 10 min cap 3  rounds run 400m 10 burpees 10 ground to over head WOD  21  min cap 21-15-12-9 reps back squats dips med ball clean Originally posted 2015-08-03 14:34:54.

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