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Monday 7-28-13

Warm Up CrossFit Warm Up 3×15 Skills Farmers Carry WOD Teams of 2: 30 min. AMRAP 400m Farmers Carry (53/35) Row Score is total distance rowed Partners alternate after each 400m Farmers Carry [...]

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Friday 7-26-13

Warm Up Coach’s Choice Skills Squat Clean Muscle Up Transition KB Push press/jerk Plate lunge WOD 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups [...]

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Tuesday 7-23-13

Warm Up Junkyard Dog Skills Strict Pull Ups Ring Rows WOD 12 Week Strength Cycle Begins!!! A. Hatch Week 1 Day 1 Back Squat: 10@60%, 8@70%, 6@75%, 4@80% Front Squat: 5@60%, 5@70%, 5@70%, 5@70% B. [...]

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