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Friday 11.4.16 WOD
Max Effort Upper Strength Bench Press **5RM in 8min WOD “Autocracy” 15min AMRAP 1 Rope Climb (15′) 3 Deficit HSPU (Rx+ 4″, Rx 2″) 5 Bench Press (70% 5RM) 7 Bounds (30,24) $ Out 4min Tabata PVC Paddeling
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Protected: Friday 11.4.16 WOD NOTES
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Thursday 11.3.16 WOD
Dynamic Effort Lower WOD “Scottie” 10 Rounds 10m Farmers Carry (70,55) 5 Strict Chin-Ups 10m Farmers Carry (70,55) 5 Burpees 5 Deadlifts (265,185) **40min time cap $Out Glute-Ham Raises (3×8, modify to band assisted inverse curl)
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Protected: Thursday 11.13.16 WOD NOTES
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Tuesday 11.2.16 WOD
Monster Mash! WOD “Friendly Fire” 40min time cap: Part “A” 50 Burpee Box Jumps (20,20) Part “B” 70/60 Assault Bike Cals Part “C” 50 T2B **Every Minute Complete 1 Snatch **Part “A” use 115,75,95,65 Part “B” use 135,95,115,75 Part “C” use 155,105,135,95 **Each workout begins with a snatch **Rest 3 minutes between workouts, score total […]
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Protected: Tuesday 11.2.16 WOD NOTES
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