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WOD: 5-15-16

Team WOD 1: 15 AMRAP of: 5 Pull Ups 6 Ground to Overhead (95/65) 10 Push Ups Partners switch every round Team WOD 2: 15 min AMRAP of: 2 Muscle Ups 3 Power Snatch (135/95) 4 Handstand Push Ups [...]

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WOD: 5-14-16

Team WOD: 5 rounds for time of: 200M Run 9 Pull Ups while partner holds top of the Overhead Squat (95/65) 9 Overhead Squats (95/65) while partner hangs on bar 9 Toes to Bar while partner holds [...]

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WOD: 5-13-16

Pre WOD: 4 sets of: 6 Box Jump (step down)(36/26) 2-4 Heavy Double KB Front Squat @ 44×1 3 sets of: 6 – 8 Bent Over DB Row @ 20×1 12 – 15 Reverse Hypers on GHD WOD: For [...]

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WOD: 5-12-16

Pre WOD:  3 sets of: 10 DB Step Ups / leg 10 DB External Rotation / arm @ 31×1 6 – 8 Single leg Deadlift / leg @ 31×1 WOD:  EMOTM for 7 minutes: 5 Deadlifts (185/125) 30 Double Unders Rest [...]

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WOD: 5-8-16

WOD:  For total time: 3 rounds of: 30 Hang Power Snatch (75/55) 30 Burpees 4 rounds of: 30 Thrusters 60 Double Unders 5 rounds of: 30 Wall Balls 300 M Row == Born in the GIF… This is [...]

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WOD: 5-7-16

Team (3) WOD:  For time: 100 Push Press (95/65) 100 Pull Ups 100 Burpees 1000M Row One person must always have 2x KB overhead (16/12) Every time the kettlebells gets put down or trades hands = 5 [...]

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WOD: 5-6-16

Pre WOD:  3 sets of: 12-14 steps of Barbell Front Rack Lunge 12 Hinge Row @ 20×1 8 Single leg Deadlift / leg @ 30×1 WOD:  For time: 2000M Row Every 250M complete 7 unbroken Chest to Bar [...]

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