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16AUG13

WOD: Focus: Clean Technique Workout: Grace 30 Reps for time -Clean and Jerk 135#/95# Class is in session, be ready to learn! -Coach D  

14AUG13

Workout: Strength: Back Squat 5×3 @80% 4×2 @87% 3×1 @94% **Partner WOD** 12 Min AMRAP ***Person A runs 300m as Person B AMRAPS… 5 front...
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13AUG13

Workout Strength: 1RM Strict Shoulder Press WOD: “13.2” 10Min AMRAP -5 Shoulder to Overhead (115#/75#) -10 Deadlifts (same bar) -15 Box Jumps (24/20) https://www.youtube.com/watch?v=bxiFg0C_jXg Time...
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12AUG13

Workout Focus: Snatch Technique Then… 10 Min AMRAP -6 burpees -8 hang snatch (95#/65#) -10 wall balls (20#/14#) Let’s understand these positions so that we...
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9AUG13

Workout B| Double Under Work C| 5 Rounds -9 Deadlifts (225/135) -12 Knees to Elbows -15 Hand Release Push Ups   -Coach D

6AUG13

WOD/ Movements -Ring Dips -Power Cleans -Medball Situps -Wall Crawls   CLEAN! Nice organized bottom position. Shoulders back, knees out and upright torso. Solid first...
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