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8/26/2014

Skill: Snatch Deadlift & Snatch set up. WOD Tuesday 8/26 Snatch Complex WOD A 1 snatch deadlift + 1 hang snatch + 1 snatch (from ground) 20 min to find 1rm of full complex WOD B 1 snatch [...]

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8/25/2014

Skill: Thrusters & Deadlifts WOD 8/25 “The Seven” L1- 7 pushups 7 Thruster (pick weight) 7 Knees to Elbows attempts 7 deadlifts (pick weight) 7 burpees 7 KBS (pick weight) 7 [...]

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8/22/2014

Skill: Handstand hold and Burpee Pull-Over Wod for Friday 8/22 20 min amrap -10 burpee pull overs -30 box jumps 20/24 -60 sec handstand hold L1: burpee, box step ups, 40 sec plank. L2: burpee [...]

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8/21/2014

Skill: “Barbell Complex” 6 Deadlifts 6 Upright Rows 6 Squat Cleans 6 Front Squats 6 Push Press 6 Back Squats Wod for Thursday 8/21 75lb barbell complex Row 1000m 85lb barbell complex [...]

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8/20/2014

Skill: handstand hold, handstand walk, working on getting upside down. Wod for Wednesday 8/20 30 min amrap -600 meter run -60 squats odd round, 60 double unders even round -6 muscle ups Level 1: [...]

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8/19/2014

Skill: squat clean Wod for Tuesday 8/19 165 Squat Cleans, 1min Rest 3 minutes 185 Squat Cleans, 1min Rest 3 minutes 205 Squat Cleans, 1min Rest 3 minutes 165 Squat Cleans, 1min Rest 3 minutes 185 [...]

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8/18/2014

Skill: Overhead Squat (Staying organize under the bar), & Lunges (keeping knees aligned with ankles Wod for Monday 8/18 For time (16 min cap) 5 power snatches 10 OHS 15 front rack lunges 20 [...]

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