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11-1-13

Warm Up Agility Drills Skills Wall Ball Shots WOD For those NOT competing in Ghoul Duel “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 Box jump, 24/20 Kettlebell [...]

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10-31-13

Warm Up Burgener Warm Up Junkyard Dog Skill Transfer Drills Skills 3 Position Snatch Power Snatch HSPU WOD A. EMOTM for 10 min 3 Position Squat – High Hang, Low Hang, Ground B. For time: 25 [...]

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10-30-13

Warm Up 4 Rounds Run 200m Farmers Carry 100m Ankle and Hip Moblity Squat Therapy Skills Farmers Carry WOD 21 Front Squat (155/105) Run 100m Backwards Run 300m Forwards 15 Front Squat (185/115) [...]

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10-29-13

We’ve posted a little teaser for WOD 3 for the Ghoul Duel!  http://youtu.be/HT3oB-VqKKw Warm Up 10 min. AMRAP 1 min. Handstand Shoulder Touches Bear Crawl 50′ 2 min. Turkish Get Ups [...]

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10-28-13

Warm Up 3 Rounds 10 Bulgarian Split Squat 10 High Box Jumps 10 KB Sumo Deadlift High Pull (70/53) Skills Row Sprint Start WOD Perform each for time with as much rest as needed.  Tally total [...]

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