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Daily WOD

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19
Jan

Tuesday, January 20, 2015

January 19, 2015
STRENGTH/SKILL: (16 minutes) Strict Ring Dips 6×6 MetCon: (For Time) 3 rounds of: 10 DL (135/95) 10 T2B 200 m run 2 rounds of: 7 DL (225/155) 7 T2B 300 m run 1 round of: 5 DL (315/205) 5 T2B 400 m run                    
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18
Jan

Monday, January 19, 2015

January 18, 2015
  MetCon: Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees
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16
Jan

Saturday, January 17, 2015

January 16, 2015
MetCon: TABATA SURPRISE
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15
Jan

Friday, January 16, 2015

January 15, 2015
STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and not go above recommended 60% MetCon: “Annie” 50-40-30-20-10 DU Sit Ups *double reps if performing SU  
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14
Jan

Thursday, Jan 15, 2015

January 14, 2015
STRENGTH: (18 minutes) Back Squat 5-3-3-1-1-1 MetCon: 3RFT 800 m run 15 K2E 15 KBS (53/35)        
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