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Aug 19th, 2014

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WOD 08/20/2014

Main – WOD View Public Whiteboard Rope Climb (8 Accents Up The Rope) Metcon (Time) Level 3 21-15-9-6-3 Wall Balls Box Jumps Kb Swings

Aug 18th, 2014

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WOD 08/19/2014

Main – WOD View Public Whiteboard Negative Hand Stand Push Ups (EMOM 10 1 Deficit Every 30 Seconds) Level 3 Stack Plates Drop To Deficit Level 2 No Deficit Just Drop To Mat. Level 1 Hand Stand Holds Metcon (AMRAP – Rounds and Reps) Jake Heffner Birthday WOD 16 Min AMRAP 100 M Run 1 […]

Aug 18th, 2014

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Strength – 8/19/14

Main – Strength If you are using this to supplement your CrossFit WODs just do the 2 main movements. If this is your whole program then do all of the accessory work as well. Also the percentages are calculated off of 90% of your true max. So figure that out first. View Public Whiteboard Snatch […]