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10/24/14

Strength WOD: Push Jerk 5-3-3-3-1-1 Conditioning WOD: 15-12-9-6-3 Burpees Over Bar 5-4-3-2-1Squat Cleans (155/115)

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10/23/14

Skill WOD: Ring Dips (Weighted, strict, kipping, Jump to support, box dips) 10 Minutes accumulate 30 reps at the hardest level in sets of 3-5 Conditioning WOD: 100 Double-unders40 KB Swings (70/53)75 Double-unders30 KB Swings (70/53)50 Double-unders20 KB Swings (70/53)

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10/22/14

Conditioning WOD: “Kelly” 5 RFT 400m Run30 Box Jumps (24/20)30 Wall Balls (20/14)

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10/21/14

Strength WOD: Weighted Pull ups 5-3-3-1-1-1 Conditioning WOD: 15 Min AMRAP 8x Deadlifts (95/65)7x Power Cleans (95/65)6x Power Snatches (95/65)8x Kipping Pull ups7x Chest to Bar Pull ups6x Strict Pull Ups6x Deadlifts (95/65)5x Power Cleans (95/65)4x Power Snatches (95/65)6x Kipping Pull ups5x Chest to Bar Pull ups4x Strict Pull Ups4x Deadlifts (95/65)3x Power Cleans (95/65)2x […]

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10/20/14

Skill WOD: L-Hold / Strict Toes-to-Bar 5 rounds of:5 Second hanging L-Hold5 Strict leg raises Partner Conditioning WOD Each partner will complete 20x Bench presses20x pushups400m run as team20x Bench presses (add weight)15x pushups400m run as team15x Bench presses (add more weight)10x push ups

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10/19/14

Skill/Strength Box Jumps 5 attemps to find max height Conditioning WOD: 3 RFT 50x Goblet Squats (53/35)50x Kettlebell Swings (53/35)50x Box jump overs (24/20)

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10/18/14

Conditioning WOD For time: 800m Run50x Air Squats40x Push ups30x Pull ups20x Jumping Lunges10x Burpess400m Run10x Air Squats20x Push ups30x Pull ups40x Jumping Lunges50x Burpees200m Run

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10/17/14

Conditioning WOD: “Uncle Billys Barbell from Hell“ 4RFT 10x Cleans (75/55) 20x Push Press (75/55) 30x Deadlifts (75/55) 40x Back Squats (75/55) Run 400m 5 Burpee Penalty every time you drop the bar 35min Cap

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10/16/14

Strength WOD: Hang Power Clean 3×3 at 80-85%  of 1RM Conditioning WOD: “Diane” 21-15-9 reps of: Deadlift (225/155)Handstand push-ups 8min Cap

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10/15/14

Conditioning WOD: Pull-Up Bi-atholon Run 800m18 Pull upsRun 800m15 Pull upsRun 800m12 Pull up10 burpees everytime you come off the bar Mod Pull-Ups with Banded Pull-Ups30 Min cap