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Competitor’s WOD

20
Aug

8.21.13 WEDNESDAY warm up– 800m Jog 3×15 Front Squat 5×15 Banded Standing Shoulder Press 3×15 Close Grip Bench Press 30 HSPU's from paralettes
19
Aug

8.20.13 TUESDAY warm up– 5min Airdyne 5×5 Hang High Pulls 5×5 Heaving Snatch Balance 20 Weighted Ring Muscle Ups *note– Keep the snatch work light...
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15
Aug

8.16.13 FRIDAY warm up– 5min Airdyne 5×15 OHS 5×15 Sott's Press 3×15 DB Tricep Ext. 3×20 GHD Med Ball Sit Ups…20/14 pounds
7
Aug

8.8.13 THURSDAY OLYMPIC PRACTICE Warm Up: 400m Run 2×20 Reverse Hypers 3×5 Bar Muscle Ups 10 Clean and Jerk…135/95 (singles) Every 30sec for 15min: 1 Hang...
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