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WOD 5-4-2015

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Warm-up 3 rounds place band around pole on one side and place band around waist, 20 mountain climbers w/ band around waist 10 air squats 10 ring rows Weightlifting Back Squat (5×5) Add 5lbs from your previous squat day weight Push Press (5×5) start at 50% of your one rep max Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP […]

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WOD 4-9-2015

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Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010. Originally posted 2015-04-09 13:20:02.

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