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11/21/2014

Friday 11/21 For time: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 [...]

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11/20/2014

Thursday 11/20 Skill: Full Clean, Power Clean, & Hang Snatch WOD: 20 min amrap 400m FC kb+db 15 power cleans 400m FC kb+db 10 hang power snatches 400m FC kb+db 25 box jumps L1:choose weight [...]

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11/18/2014

Tuesday 11/18 Skill: Bench Press & clean and Jerk WOD: A) 2 rm bench press 15-20 min B) 3 rounds for time of: 30 toes-to-bars 155-lb. clean and jerks, 15 reps 18 min cap L1: choose weight [...]

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11/17/2014

Monday 11/17 Skill: Back squat, & handstand arm position WOD: A- 20 rep back squat 50 rep cool down. Go up 10lb or attempt what was failed last week. B- EMOM for 12 min 1st: 10 oh walking [...]

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