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11 Apr 2014
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4.12.14 SATURDAY "DIRTY CHIP" With a partner complete the following: 2 Rounds of: 10 Tire Flips 20 G.I. Janes 30 Burpee Box Jumps…24/20" box 40...
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10 Apr 2014
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4.11.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 6am IF YOU CAN'T MAKE 6am, TY WILL BE AT THE GYM AT 3pm
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10 Apr 2014
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4.11.14 FRIDAY "AMERICAN GANGSTA" 3 Rounds of: 3min AMRAP of: 12 OH Walking Lunges…45/25 pounds 12 Pull Ups 3 Burpees 1min Rest For Total Reps...
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09 Apr 2014
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4.10.14 THURSDAY warm up– 200 Double Unders Olympic: 3×3 Clean Complex (Clean Complex= 1 High Hang Power, 1 Low Hang Power, 1 Squat Clean) 3×3...
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08 Apr 2014
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4.9.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×3 Back Squat Metcon: Explode WOD Auxiliary: 90sec AMRAP of: C2B's 90sec. AMRAP of: Box Jumps…30/24"
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08 Apr 2014
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4.9.14 WEDNESDAY "SPARTACUS" 3 Rounds of: 50m Sled Drag…225/180 pounds 3 Rope Climbs 20 HSPU's…25 3min Rest For Time (15min Time Cap) Post time and...
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07 Apr 2014
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4.8.14 TUESDAY warm up– 400m Jog Strength: 3×3 Turkish Get Ups 3×6 Landmine Rotations Metcon: Explode WOD Auxiliary: 30…20…10 of: GHD WB Tosses…10/6 Reverse Hypers
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06 Apr 2014
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4.7.14 MONDAY warm up– 1000m Row Strength: 20min EMOM of: EVEN- 4 Deadliifts…315/225 ODD- 4 Ring Muscle Ups Metcon: Explode WOD use…135/95 for Thrusters and...
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06 Apr 2014
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4.7.14 MONDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups For Time Thanks DJ Wolvertone for getting the tunes just right at this years OPEN!! Post...
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05 Apr 2014
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4.6.14 SUNDAY ENDURANCE– "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Post time to comments...
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