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WOD 4-24-2015

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Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter […]

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WOD 4-18-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 6 Ring Rows  200m Jog Metcon (Time) *15 minute time cap Sets: 10-20-30-40-50x reps Wall Balls (20/14) Ab mat Sit-ups Ring rows do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on […]

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WOD 4-6-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 12 Ring Rows 200m Jog Weightlifting *15 minute time cap Back Squat (5×5 increase 5lbs from last session ) Metcon (Time) *15 minute time cap 50-40-30-20-10 Wall Balls (20/14) Ab mat Sit-ups How to do a abmat sit up How to do a wall ball […]

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