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WOD 8/29/14 500m Row Time Trial 3 Rounds •15 Wall Ball (20/14) •15 Russian Twists (20/14) 3 Rounds •10 KB Swings (55/35) •10 Goblet Lunges (55/35) 3 Rounds •5 Thrusters (115/75) •5 Burpee Box [...]

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WOD 8/27/14 Hang Snatch 1-1-1-1-1-1-1 *try to catch each rep in a full squat For Time •400m run •60 double unders •50 overhead walking lunges w/ medball (20/14) •40 push ups •30 toes to bar •20 [...]

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WOD 8/21/14 Snatch: 8 minutes to find a heavy single. Then, 1 rep every 30 seconds for 4 min @ 70-80%. 3 rounds for time •15 unbroken deadlifts (185/115) [225/155 rx+] •10 box jumps (24/20) •400m [...]

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8/20

WOD Overhead Squat – 10 minutes to find a heavy set of 3 3 rounds for time: •12 OHS (95/65) [135/95 rx+] •50 double unders -THEN- Max strict pull ups Cash out: 3 60 second sprint on the [...]

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8/19

WOD 8/19/14 4x50m sprints @ 95% effort. The walk back to start is the rest. 4 Rounds for time (7 min time cap): •5 squat cleans (135/95) •10 kb swings (55/35) 4x50m sprints @ 95% effort. The walk [...]

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8/18

WOD 8/18/14 Clean & Jerk – find a heavy single then,1 rep every 30 sec for 3 min @ 70-80% For time: •400m suitcase carry (55/35) -10 goblet squats @ 0m, 100m, 200m 300m and 400m •400m run

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