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WOD 12-10-2015

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Warm up 8 min cap 3 rounds run 400m 10 incline push ups 10 db presses WOD  24 min cap 5 rounds row 500m 20 deadlift 20 wall ball shots 25 butterfly kicks Originally posted 2015-12-10 15:11:13.

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WOD 11-18-2015

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Warm up 7 min cap 3 rounds 12 squat kicks 10 hand stand push ups 12 inverted chin ups WOD 28 min cap 4 rounds 12 bench press 20 mountain climbers 20 Kettlebell swing row 500m Originally posted 2015-11-18 20:37:16.

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WOD 7-22-2015

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Warm up 30 sec alt 3 rounds Quad Stretch Hamstring Stretch Lower Back Stretch Front Shoulder Stretch Chest stretch Tricep Stretch WOD  3  rounds 18 min cap 30 wall ball shots Row 500m Originally posted 2015-07-22 17:00:56.

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WOD 7-13-2015

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Warm up 6 min cap 3 rounds 10 step ups 8 ring rows 12  mountain climbers WOD 30 min cap 4 rounds Row 500m 20 kipping pull-ups 10 push ups Originally posted 2015-07-13 14:48:58.

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