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29 Dec 2015
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12.30.15

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength WOD: 21…15…9 of: Bench Press (heavy) Back Squat (heavy) Metcon: Explode WOD
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28 Dec 2015
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12.29.15

Warm up- 50cal Assault Bike Olympic: 6min EMOM of Snatch Complex (Complex= 1 Hang Power, 1 Hang Squat, 2 OHS) Strength WOD: 12…9…6 of: Ring...
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27 Dec 2015
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12.28.15

Warm up- 200 Double Unders Olympic: 5×3 Low Hang High Pulls 3×5 Squat Clean n Jerk (singles) Strength WOD: 100cal Assault Bike (EMOM 3 Deadlifts...
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22 Dec 2015
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12.23.15

Warm up- 800m Run Olympic: 3×1 Complex (Complex= 1 Power Clean, 3 Front Squat, 1 Jerk) Strength: 30 D-Ball Shouldering 30 Pistols 30 Strict Weighted...
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21 Dec 2015
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12.22.15

Warm up- 50cal Assault Bike Olympic: 6×1 Hang Squat Snatch Strength: 5 Rounds of: 6 Back Squat…315/215 6 Bench Press…225/145 Metcon: Explode WOD
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20 Dec 2015
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12.21.15

Warm up- 1000m Row Olympic: 6×1 Squat Clean Thruster Strength: 2 Rounds of: 8 Deadlifts…405/275 12 Ring Muscle Ups Metcon: Explode WOD
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17 Dec 2015
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12.18.15

Warm up- 200 Double Unders Olympic: 4×3 Hang Squat Clean Strength WOD: 10 Rounds of: 3 SDLHP 3 Weighted Dips Metcon: Explode WOD
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15 Dec 2015
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12.16.15

Warm up- 800m Run Olympic: 4×3 Hang Power Snatch Strength WOD: 21…15…9 of: DB Snatch (25 Assault Cals after each set) Metcon: Explode WOD
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14 Dec 2015
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12.15.15 

Warm up- 1000m Row Olympic: 4×3 Clean n Jerk Strength: 9…7…5 of: Back Squat…315/220 Strict Paralette HSPU Weighted Chins…65/45 Metcon: Explode WOD
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