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WOD

28
Sep

Saturday 9/28/13

For the month of September, we will doing Hero W.O.D’s every Saturday. Met Con Individual or teams of two “Daniel” For time of: 50 pull-ups...
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27
Sep

Friday 9/27/13

Strength 1) Every 3 minutes for 10 minutes Work up to a heavy 6 rep jumping good morning DEMO   2) Bench press- 1×8@65%, 1×6@75%, ...
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25
Sep

Wednesday

Strength 1) Clean pull 4×4@100% (1RM clean and jerk) rest 90 seconds between sets   Met Con 8 minute AMRAP of: 12 sumo deadlift high-pulls...
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23
Sep

Monday 9/23/2013

Barbell Every 60 seconds  for 7 minutes, working up to a heavy single. Power snatch DEMO   Strength Pausing back squats DEMO– 2×5@70%, 3×4@75% Note:...
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21
Sep

Saturday 9/21/13

For the month of September, we will doing Hero W.O.D’s every Saturday. Met Con Individual or teams of two “Nate” 20 minute AMRAP of: 2...
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20
Sep

Friday 9/20/13

Strength 1) Every 3 minutes for 10 minutes Work up to a heavy 8 rep good morning DEMO   2) Bench press- 1×4@70%, 1×4@75%,  2×2@85%,...
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