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WOD for August 1, 2012

July 31, 2012 in WOD by admin

12 minutes: Establish a 3RM Behind the Neck Snatch Grip Push Press 4 RFT: 5 Power Snatches (115/75#) 10 BB Step-ups 20″ (115/75#) 20 Lateral Burpees *Every 3 minutes beginning
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WOD for July 31, 2012

July 30, 2012 in Mobility, WOD by admin

  EMOTM for 7 minutes: 2 Back Squats @ 90% 3 RFT: 7 Front Squats (185/120#) 21 KB Swings (32/24kg) Run 400m Lax Ball/Peanut on T-spine, KB on chest

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WOD for July 30, 2012

July 30, 2012 in WOD by admin

15 minutes: Establish 1RM 3-Position Snatch (High-Hang, Hang, Full) 12 minute AMRAP: 30 Double-Unders 20 Shoulder Touches 10 Strict Pullups Mob: Pec Minor Lax Ball on Floor

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WOD for July 29, 2012

July 28, 2012 in WOD by admin

Bench 3×5 For time: 21-18-15-12-9-6-3 Box Jumps (24″/20″) Toes to bar Mob: Banded ankle mob

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WOD for July 28, 2012

July 27, 2012 in WOD by admin

10 min EMOTM : Squat Clean and Jerk @ 60% FRAN 21-15-9 Thrusters (#95/#65) Pull-Ups