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Sep 19th, 2014

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WOD 09/20/2014

Main – WOD View Public Whiteboard Overhead Squat (Work to a 1 RM) LVL3: Metcon (Time) 10 Clean & Jerks (anyhow) 135/95 10 Bar Muscle Ups 8 Clean & Jerks (anyhow) 135/95 10 Bar Muscle Ups 6 Clean & Jerks (anyhow) 135/95 10 Bar Muscle Ups 4 Clean & Jerks (anyhow) 135/95 10 Bar Muscle […]

Sep 18th, 2014

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WOD 09/19/2014

Main – WOD View Public Whiteboard Handstand Push-ups (EMOM 10 4 Reps ) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips LVL2 : Metcon (Time) Elizabeth 21-15-9 Clean, 95/65 Ring Dips Lean Back LVL1: Metcon (Time) 21-15-9 Clean, 65/45 Ring Dips (Band)

Sep 18th, 2014

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Strength – 9/19/14

Main – Strength Snatch and Clean and Jerk for Oly or CrossFit. Do the Clean Pulls and Press work for Strongman. 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 […]