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31 Dec 2014
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1.1.15 THURSDAY "HAPPY NEW YEAR" With a Partner: 20min AMRAP of: 20 Wall Ball Sit Ups…20/14 pounds 15 Burpee Box Jumps…24/20" box For Total Reps...
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30 Dec 2014
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12.31.14 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Power Cleans Metcon: Explode WOD use: Round 1…185/115 Round 2…205/125 Round 3…225/135 Round 4…245/145 Round 5…265/155
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29 Dec 2014
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12.30.14 TUESDAY "ARTIC BLAST" With or without a partner: 10min AMRAP of: 50 Calorie Row 40 Deadlifts…225/125 pounds 50 Pull Ups 40 Box Jumps Overs…24/20"...
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29 Dec 2014
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12.30.14 TUESDAY warm up– 200 Double Unders Olympic: 2×10 TnG Snatch Strength: 3×8 Back Squat 3×8 Bench Press 3×8 DB Shoulder Press Metcon: Explode WOD
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28 Dec 2014
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12.29.14 MONDAY "11.4" 10min AMRAP of: 60 Burpee Over Bar 30 OHS…120/90 pounds 10 Ring Muscle Ups (sub 20 Pull Ups, 20 HR Push Ups)...
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28 Dec 2014
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12.29.14 MONDAY warm up– 50cal Row Olympic: 3×3 Squat Clean Thruster Strength: 3×8 Deadlift 3×8 C2B Pull Up 3×20 Ring Row Metcon: Explode WOD
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27 Dec 2014
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12.28.14 SUNDAY ENDURANCE– "10K DAY" With a partner row: 10K For Time Post time and team to comments OLYMPIC– Clean n Jerk
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26 Dec 2014
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12.27.14 SATURDAY "DYNAMIC DUO" With a partner complete the following: 3 Rounds of: 48 Box Jumps…24/20" box 8 Burpee Tire Flips 400m Med Ball Run…30/20...
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25 Dec 2014
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12.26.14 FRIDAY warm up– 200 Double Unders Olympic: 3×3 Snatch Complex (complex= 1 Low Hang Power, 1 High Hang Power, 1 Squat Snatch) Strength: 3×12...
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