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Thursday, November 20, 2014

Thursday 11/20/14 WOD

Strength
Competition bench press technique

WOD
5 rounds for time
15 pull-ups
30 squats
15 push-ups
30 sit ups

Wednesday, November 19, 2014

Wednesday 11/19/14 WOD

Skills
Kipping pulls ups/muscle up/hs push-ups

WOD
10 rounds
5 hs push-ups
7 kb swings
9 wall ball
11 double unders

Tuesday, November 18, 2014

Tuesday 11/18/14 WOD

Strength
Hang cleans 5x3

WOD
5 rounds
12 dead lifts 135/95
9 hang cleans
6 push jerks


Monday, November 17, 2014

Thursday, November 13, 2014

Thursday 11/13/14 WOD

WOD 1
3 rounds
1 min @ each station
Battle rope
Speed ladder
Slam ball
Box jump

WOD 2
7 rounds
3 HS push-ups
6 wall ball
9 kb swings