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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 7-6-2015

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Warm up 6  min cap 3 rounds 20 double unders/65 singles 10 Overhead squats pvc 10 step ups WOD 35 min cap 40-30-20 reps wall-ball shots 20# kettlebell swing box jumps push presses 45#/65# 2 min break Originally posted 2015-07-06 13:35:16.

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