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25 Dec 2013
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12.26.13 THURSDAY warm up– 200 Double Unders Metcon: Explode WOD Auxiliary: Run 1mile
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25 Dec 2013
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12.26.13 THURSDAY "SPEAL VS. KHALIPA"  1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean...
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23 Dec 2013
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12.24.13 TUESDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3 Hang...
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22 Dec 2013
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12.23.13 MONDAY "DEADLY SINS" 7 Rounds of: 7 Thrusters…115/75 pounds 7 SDLHP's…115/75 pounds 7 HSPU's…25/floor 7 KB Swings…70/53 pounds 1min Rest For Time (20min Time Cap) Post time...
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22 Dec 2013
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12.23.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Deadlift 5×3 Weighted Pull Ups Metcon1: Explode WOD Metcon2: 21…15…9 of: Deadlift…315/205 Box Jumps…24/20"
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21 Dec 2013
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12.22.13 SUNDAY ENDURANCE: "JANE N GAIN"  3 Rounds of: 10 G.I. Janes 1mile Run For Time Post time to comments OLYMPIC– Snatch
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20 Dec 2013
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12.21.13 SATURDAY "HAMMER FIST" 3 Rounds of: 21 Wall Balls…20/14 pounds…10/8 feet 15 Chest to Bar Pull Ups 400m Run For Time Post time and...
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18 Dec 2013
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12.19.13 THURSDAY warm up– 1000m Row (2 shoot throughs every 30sec) Strength: 2×8 Single Leg Deadlift (8 each leg, alternate)(core tight!!) 2×20 Reverse Hypers Metcon1:...
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