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02 Jan 2014
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1.3.14 FRIDAY "AXLE GREASE" 1000m Row 50 Axle Thrusters…90/50 pounds 25 KB Swings…70/53 pounds For Time (12min Time Cap) Post time and load to comments...
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01 Jan 2014
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1.2.14 THURSDAY warm up– 1000m Row Olympic: 6×1 Hang Squat Snatch Strength: 3×8 Landmine Rotations 3×8 Strict Chin Ups Metcon: Explode WOD
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31 Dec 2013
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1.1.13 WEDNESDAY warm up– 5min Airdyne Strength: 30min EMOM of: EVEN- 3 Bench Press (heavy) ODD- 6 KB Swings…97/70 Metcon: Explode WOD Auxiliary: 1mile Run
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31 Dec 2013
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1.1.14 WEDNESDAY "HAPPY NEW YEAR" 3 Rounds of: 20 Wall Ball Sit Ups…20/14 pounds 14 Burpee Box Jumps…24/20" box For Time (12min Time Cap) Post...
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30 Dec 2013
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12.31.13 TUESDAY warm up– 800m Jog Olympic: 10min EMOM of: 3 Jerks (move up in weight as you go) Metcon: 5 Rounds of: 30 Wall...
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29 Dec 2013
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12.30.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Below Knee Hang High Pull 5×3 Front Squats Metcon: Explode WOD Auxiliary: 3×25 GHD Sit Ups
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28 Dec 2013
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12.29.13 SUNDAY ENDURANCE- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run) For Total...
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27 Dec 2013
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12.28.13 SATURDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories   Post time and...
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26 Dec 2013
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12.27.13 FRIDAY "WHISTLE BLOWER" 100 Wall Balls…20/14 pounds…10/8 feet (EMOM 1 Burpee, 3 Toes To Bar) For Time (10min Time Cap) Post time and load...
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