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Apr 22nd, 2014

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Category: Todays WOD
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WOD – 4/23/14

Main – WOD View Public Whiteboard Clean and Jerk-Pull/Power/Squat and Jerk 5 Sets of 3 Complexes @ 70% of max Clean and Jerk Elizabeth Level 3 21-15-9 Clean, 135/95 Ring Dips Level 2 21-15-9 Clean 115/75 Banded Ring Dips Level 1 21-15-9 Clean 95/65 Banded Ring Dips

Apr 22nd, 2014

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Category: Todays WOD
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Strongman/woman – 4/23/14

Main – Strongman/Woman No more than 3 minutes rest on the 10X10s View Public Whiteboard Push Press 10 Sets of 10 Reps @ 70% of 77% of 1 Rep Max Side Lateral Raise 3 Sets of 10 Reps BB Curls 5 Sets of 10 Reps Metcon 3 Rounds of 20 Sit Ups 20 Back Extensions

Apr 21st, 2014

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Category: Todays WOD
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WOD – 4/22/14

Main – WOD View Public Whiteboard Paused Back Squat 5 Sets of 5 Reps-Work Up Hold bottom for 3 seconds Metcon Level 3 5 Rounds of Box Jumps 24/20 10 Deadlifts 185/115 5 Ab Roll Outs Level 2 5 Rounds of Box Jumps 20/18 10 Deadlifts 155/105 5 Ab Roll Outs Level 1 5 Rounds […]