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12/15/2014

Monday 12/15/14 Skill: SDHP Strength: A) SDLHP work up to a tough rep. Work on perfect position. WOD: B) 5 RFT + buy out 10 thrusters 15 sumo deadlift high pulls Buy out 200 double unders [...]

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12/11/2014

Thursday 12/11/14 A) work up to a tough deadlift 3 rep B) 3 RFT all out 3 deadlift 6 burpees 9 box jump overs Rest/Foam roll for 5 min 3 RFT all out 3 deadlift 6 burpees 9 box jump overs [...]

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12/10/2014

12/10/14 Wednesday Skill: Ring work, handstand work WOD: in front of a clock for 12min 1min of Squat Cleans 1min of Push Jerks 2min of Squat Cleans 2min of Push Jerks 3min of Squat Cleans 3min of [...]

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12/8/2014

Monday 12/8/14 Skill: Back Squat bar position WOD: A) 3 rep max back squat or heavy 3 rep. B) Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95/65. back squats, 20 [...]

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12/4/14

Thursday, 4 Skill:Hang Clean, front lunges, & Push press WOD: (NLI) for time 400m Run 20 Deadlifts 20 Hang Cleans 20 Front Rack Lunges 20 Push-press 20 Back Squats 100 D.U. Rx: 135/95 L2: [...]

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12/3/14

Wednesday 12/3/14 Skill: Double KB Thrusters, Double KB front squats 10min AMRAP 15 Double KB Thrusters 10 Pistol Squats 4min break 10 min AMRAP 15 Double KB Front Squats 10 strict Pullups L1: [...]

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12/2/2014

Tuesday, 2 Skill: H.H. Power Clean, H.P. Clean, & Power Snatch WOD: With a running clock 3 rds 15 hang power cleans 15 burpees Minute 10 start 3 rds 10 power snatches 10 c2b pull ups Minute [...]

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