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WOD 12-7-2015

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Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips Originally posted 2015-12-07 19:10:21.

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WOD 12-2-2015

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Warm up 7 min cap 3 rounds 20 jump squats 8 hand stand push ups 12 kettlebell swing WOD 25 min cap 4 rounds 15 dips 40 wall-ball shots 15 Upright Row Originally posted 2015-12-02 17:01:38.

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WOD 11-12-2015

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Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest Originally posted 2015-11-12 21:18:41.

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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 10-15-2015

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Warm up 7 min cap 3 rounds 15 steps ups 10 hand stand push ups 30 jumping jacks WOD 26 min cap 5 rounds 12 chin ups 30 double-unders or 50 singles 15 dips Run 200m Originally posted 2015-10-15 16:00:54.

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WOD 10-12-2015

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Warm up 7 min cap 3 rounds 20 burpees 20 inverted pull ups 10 push ups WOD 28 min cap 4 rounds run 400m 30 wall ball shots 20 mountain climbers 15 dips Originally posted 2015-10-12 12:36:25.

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WOD 10-5-2015

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Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups Originally posted 2015-10-05 14:27:47.

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WOD 9-24-2015

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Warm up 8 min cap 4 rounds 15 slam ball 12 steps ups 20 over head squats WOD 25 min cap 4 rounds 10 squats MR 20 jump box 12 deadlift high pull 10 dips Originally posted 2015-09-24 16:18:03.

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WOD 9-4-2015

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Warm up 8 min cap 3 rounds 10 decline Pushup 15 overhead squats 20  mountain climbers WOD 5 rounds, 30 min cap 20 Pull-ups 20 Dips 40 crunches 30 wall ball shots Rest 2 minutes Originally posted 2015-09-04 15:06:37.

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WOD 8-31-2015

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Warm up 7 min cap 3 rounds 10 Kettlebell swings 15 push ups 10 inverted pull ups WOD 25 min 21-15-12-9 reps Bench presses BW Dips Pull ups Originally posted 2015-08-31 17:29:28.

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