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Surf

WOD 3/30/12 “DT” 5 Rounds: 12 Deadlift (155/105) 9 Hang Clean (155/105) 6 Push Jerk (155/105)   Coaches note: This workout gets really heavy really fast! If you’re form is [...]

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Coal

WOD 3/29/12 Overhead Squat 5-5-3-3-1-1-1   As many reps as possible in 15 minutes 10 Goblet Squats 10 Kettlebell Swings 10 Burpee Box Jumps 10 Toes to Bar

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Dragon

 WOD 3/28/12 Press/Push Press – 2/5 for 5 heavy sets For this you will do 2 strict press followed by 5 push press for each set   “Jackie” 1000m Row 50 Thrusters (45/33) 30 [...]

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OMGPop

 WOD 3/27/11 3 x 400m Sprints at 85-90% effort (based off of your 400m Personal Record). 1:1 Work to Rest ratio   For max reps in 2.5 minutes 250m Row Burpees Rest 30 seconds   For max [...]

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Second Pull

WOD 3/26/12 Front Squat 5-5-3-3-1-1-1   Every minute for 20 minutes: 3 Squat Cleans (135/95) 5 Bar Facing Burpees   This work out will be done in intervals.  At the top of every minute [...]