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WOD

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05
Oct

WOD 10/6/15

October 5, 2015
15 Minutes to work up to a heavy Clean and Jerk (any way) Then….. AMRAP 12 Minutes 4 Ring Muscle Ups 8 Front Rack Lunges in Place 135/93 200m Run Daniel Kocotas lifting at University Nationals  
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04
Oct

WOD 10/5/15

October 4, 2015
5RM Back Squat then… 2 sets at 90 % On the Minute for 10 min: Odd:  12 kbs 53/35 Even:  12 burpees
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03
Oct

WOD 10/4/15

October 3, 2015
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 5 Rounds 400m Row 400m Run 30 Double Unders 15 T2B 2 Minute rests between rounds
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02
Oct

WOD 10/3/15

October 2, 2015
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups   Post Reps for Each Round to Comments and ZEN:
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01
Oct

WOD 10/2/15

October 1, 2015
5 min EMOM Power Snatch + HPS + OHS Then… “WWPF” AMRAP 16 minutes 50 Partner Med-Ball Situps, 20/14 30 Weighted Pushups, 45/25 15 Power Snatches, 155/103 Billy Joe Doing Work
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