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WOD 9/15/14

September 14, 2014 by  
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Push Press 2,2,2,2,1,1,1 WOD:  AMRAP 15 minutes: 5x Dips 10x Box jumps

WOD 9/2/14

September 1, 2014 by  
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Deadlift 5×5 WOD:  5 Rounds- 5x Hang Squat Snatch 10x Barbell Burpees 200m Run

WOD 6/24/14

June 23, 2014 by  
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800m Run 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups 400m run

WOD 6/1/14

May 31, 2014 by  
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Part 1:  OTM 10 mins 1x Power Clean, 1x Hang Power Clean, 1x Hang Squat Clean Part 2: 21-15-9 Squat Clean Ring Dips

WOD 4/30/14

April 29, 2014 by  
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AMRAP 20 mins: 5x Pull ups 7x Dips 9x Hollow Rock 11x Box Jump

WOD 3/27/14

March 26, 2014 by  
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Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 1/22/14

January 21, 2014 by  
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Part 1:  AMRAP 7 mins: 7x Dips Driveway Sprint REST 2 Mins Part 2: 50,40,30,20,10 Sit ups 25,20,15,10,5 Box Jumps

WOD 11/26/13

November 25, 2013 by  
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1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/21/13

November 20, 2013 by  
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Deadlift 3,3,3,2,2,1,1 WOD:  4 Rounds- 10x Dips 20x Box Jumps 30x Double Unders

WOD 8/20/13

August 19, 2013 by  
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Back Squat 3,3,3,3,3 WOD: 400m Run 3x[10x Dips, 20x Front Squat] 400m Run

WOD 7/29/13

July 28, 2013 by  
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Front Squat 5,4,3,2,1 WOD:  5 Rounds 7x Front Squat 7x Dips 200m Run

WOD 3/7/13

March 6, 2013 by  
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4x[5 Dips, 10 Pistols, 20 DU's] 800m 4x[ 5 Dips, 10 Pistols, 20 DU's]

WOD 1/22/13

January 21, 2013 by  
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Deadlift 5,4,3,2,1 Then: 800m Run or row 8 Rounds of [8x dips, 16x Lateral Hurdle jumps] 800m run

WOD 1/2/13

January 1, 2013 by  
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3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/06/12

December 5, 2012 by  
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400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 12/1/12

November 30, 2012 by  
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5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

WOD 11/20/12

November 19, 2012 by  
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“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 11/17/12

November 16, 2012 by  
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800m Run 50 KBS 200m run 15 Dips 200m Run 15 Dips 20m Run 50 KBS 800m Run

WOD 10/25/12

October 24, 2012 by  
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1 Mile Run 75 sit ups 15 dips 800m Run 15 Dips 75 Sit ups 1 Mile Run

WOD 9/13/12

September 12, 2012 by  
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800m run or Row 10,9,8…1 Dips, Pistols 800m Run or Row

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