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WOD 7-30-2015

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Warm up 8 min cap 3 rounds 10 step ups 10 lunges 12  mountain climbers WOD 8 min cap AMRAP 12 shoulder  press 12 box jumps 10 overhead squats Originally posted 2015-07-30 16:47:10.

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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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WOD 7-4-2015

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Warm up 6  min cap 3 rounds 10 step ups 10 ring rows 10 mountain climbers WOD 12 mins cap AMRAP. Row 200m 20 Jump box 10 handstand push-ups Originally posted 2015-07-04 11:29:56.

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WOD 6-24-2015

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Warm up 5 min cap 3 rounds 20 jump rope Run 200M Weightlifting reps 21-12-10-5-5-5, 1 minute break, 20 min cap Leg press or Squats (scale up every set Gym version) Weighted lunges WOD 12 mins cap 3 rounds 20 Resistant Leg curls 12 Jump squats 20 Leg extension 20 Step ups Home Gym Version WOD in Action Originally posted […]

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How to do box step-ups

Originally posted 2015-05-19 13:08:11.

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WOD 11-16-2015

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Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges WOD 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups Originally posted 2015-11-16 20:38:51.

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WOD 11-02-2015

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Warm up 9 min cap 3 rounds 15 step ups row 400m 10 wall ball shots WOD 28 min cap 30, 20, 10 reps jump box deadlift slam ball 2 min break Originally posted 2015-11-02 16:19:35.

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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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