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WOD

11.23.09 MONDAY "EVA" 5 Rounds for Time 800m Run 30 reps 2 pood KB Swing 30 reps Pull Ups Post time and loads to comments...
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11.22.09 SUNDAY REST DAY   Note:  I could not be happier with everyone's progress and consistency this past month.  There is so much more to learn...
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11.21.09 SATURDAY "MOJEW" 95 pound Push Press K2E (knees to elbows) With a continuous running clock.  Do one rep of Push Press in the first...
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11.20.09 FRIDAY "FRAN" 21…15…9 95 pound Thrusters/ Pull Ups For Time BQ "Fran" Post time and load to comments Strength: Overhead Squat  5…5…5…5…5…5  Skill:  Muscle Ups...
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11.19.09 THURSDAY REST DAY "Filthy Fifty… Filthy Trainers"  Strength Work:  Bench Press 3…3…3…3…3…3…3…3…3 Skill Work:  Practice handstands Auxiliary Work:  Run 5K Post comments on Strength, Skill...
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11.18.09 WEDNESDAY "DIANE" 21…15…9 225 pound Deadlift/ Handstand Push Ups Post time and load to comments  Note:  Starting today we are going to start adding...
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11.17.09 TUESDAY "Filthy 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)...
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11.16.09 MONDAY 5 Rounds for time (5) 2 pood Kettle Bell swings (10) Wall Balls (15) Pull Ups   Installing the new pull-up bar system.  Thanks...
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11.14.09 SATURDAY "JACKIE" 1000 meter Row 50 Thrusters (45 pound BB) 30 Pull Ups For Time   Tim reveiwing CnP Post Time to comments  ...
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