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WOD 10/16/13

October 15, 2013 by  
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Part 1:  OTM 10 minutes 3x Hang Power Snatch Part 2:  10,9,8…1 Handstand Push ups Driveway Sprint after each set

WOD 10/10/13

October 9, 2013 by  
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Back Squat 5×5 WOD: 18-15-12-9 HSPU, OHS, Box Jump

WOD 9/25/13

September 24, 2013 by  
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3 Rounds: 1000m Run or Row 15x HSPU

WOD 9/10/13

September 9, 2013 by  
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Cash in: 800m Run or Row 8 Rounds of: 8 TTB, 8 Box Jumps, 8 HSPU Cash out:  800m Run or Row

WOD 9/3/13

September 2, 2013 by  
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AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder

WOD 8/28/13

August 27, 2013 by  
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15-12-9 Handstand Pushups, Box Jumps 800m Run or Row 9-12-15  Handstand Pushups, Box Jumps

WOD 8/15/13

August 14, 2013 by  
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Push Press 5×5 WOD: 400m Run 10 HSPU/20 BJ 8 HSPU/16 BJ 6 HSPU/12 BJ 4 HSPU/8 BJ 2 HSPU/4 BJ 400m Run

WOD 8/8/13

August 7, 2013 by  
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In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 7/31/13

July 30, 2013 by  
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800m Run or Row 10x HSPU/20x Sit up 9x HSPU/ 18x Sit up 8x HSPU/16x Sit up Continue until… 1x HSPU/2x Sit up 800m Run or Row

WOD 7/23/13

July 22, 2013 by  
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Deadlift 3,3,3,3,3 WOD:  21-15-9 Medball Clean, HSPU 400m Run after each set

WOD 7/13/13

July 12, 2013 by  
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Cash in:  400m 7Rx[ 5x HSPU, 7x TTB, 12x Medball Clean] Cash out:  200m

WOD 7/6/13

July 5, 2013 by  
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10,9,8…1 HSPU KBS Sit ups (Double the count) 200m Run after Odd sets

WOD 6/24/13

June 23, 2013 by  
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Push Press 3,3,3,3,3 WOD: 10,9,8…1 HSPU, Box Jumps 200m Run after even sets

WOD 6/13/13

June 12, 2013 by  
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AMRAP 15 minutes: 5x HSPU 7x Pull up 9x DB Power Snatch 11x Box Jump

WOD 6/6/13

June 5, 2013 by  
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Deadlift 5,5,3,3,3 Then-  4 Rounds: 7x HSPU 7x Hang Power Clean 200m

WOD 5/16/13

May 15, 2013 by  
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3 Rounds- 10x HSPU 400m Rest 2 minutes 3 Rounds- 30 Sit ups 200m

WOD 5/7/13

May 6, 2013 by  
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Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 4/10/13

April 9, 2013 by  
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Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 3/11/13

March 10, 2013 by  
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2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters

WOD 2/28/13

February 27, 2013 by  
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5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

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