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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 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 11-09-2015

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Warm up 7 min cap 3 rounds 45 double unders/60 singles 10 slam ball 10 knees to chest WOD 29 min cap 5 rounds Run 400m 20 thrusters 10 hand stand push ups Originally posted 2015-11-09 18:17:43.

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WOD 10-30-2015

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Warm up 7 min cap 3 rounds 15 step ups 10 push ups 8 chin ups WOD 25 min cap 5 rounds 20 thrusters run 400m 15 knees to chest Originally posted 2015-10-30 15:48:48.

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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 10-06-2015

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Warm up 8 min cap 3 rounds 40 double unders or 65 singles 15 push ups 15 med ball clean WOD 27 min cap 4 rounds Run 400m 20 inverted chin ups 10 mountain climbers 15 incline press Originally posted 2015-10-06 14:28:34.

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WOD 9-23-2015

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Warm up 7 min cap 3 rounds 40 double unders or 65 singles 12 shoulder presses 20 crunches WOD 28 min cap 4 rounds Run 400m 12 hand stand push ups 20 kettlebell swings 10 knees to chest Originally posted 2015-09-23 15:21:14.

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WOD 9-16-2015

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Warm up 8 min cap 3 rounds 20 double unders/65 singles 10 hand stand push ups 20 step ups WOD 28 min cap 5 rounds Run 400M 20 thrusters 12 overhead slam ball 20 mountain climbers Originally posted 2015-09-16 15:30:17.

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WOD 9-1-2015

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Warm up 8  min cap 3 rounds 20 double unders/65 singles 10 hand stand push ups 10 mountain climbers WOD 28 min cap 5 rounds Run 400M 20 push press 12 overhead slam ball 20 burpees Originally posted 2015-09-01 17:13:51.

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WOD 8-21-2015

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Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m Originally posted 2015-08-21 16:15:03.

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