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April 26, 2016

Warm up: 2 min row 8 Wall Sqts 8 Ring Rows 8 Press DB light x2   5 min stretching   Strength: Front Sqt [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected], 2 singles @90%   “Jackie” 1000 M row 50 [...]

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April 25, 2016

Warm up: 400 M run 8 Air sqts 8 Push ups 8 Hng Muscle Clean bar x2   Strength: Hng Pwr Clean [email protected]%, [email protected]%, [email protected]%, 4 singles @85%   10 min working on HS/HS walk   WOD: 3min Run 400m [...]

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April 21, 2016

Warm up: 400 M run 8 Power Jerk PVC-Bar 8 Clean w/Dynamax ball 8 Strict Chin ups x2 Strength: Power Jerk [email protected]% [email protected]% [email protected]% [email protected]% 3 singles @85%+ WOD: 2 Tire Flips 5 Hang Sqt clean 135/95 5 [...]

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