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WOD 9/24/14

September 23, 2014 by  
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4x [5 Pull ups, 10 Plate Sit ups] 1 Mile Run 4x [5 Pull ups, 10 Plate Sit ups]

WOD 9/16/14

September 15, 2014 by  
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Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 8/27/14

August 26, 2014 by  
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3 Rounds- 800m Run 30x Wallballs 30x Pull ups

WOD 8/19/14

August 19, 2014 by  
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1/2 5K 3 Attempts to accumulate max rep pull-ups 1/25K

WOD 8/5/14

August 4, 2014 by  
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Press 5×5 WOD:  4 Rounds- 5x Press 10x Pull ups 15x Hollow Rocks 200m Run

WOD 7/23/14

July 22, 2014 by  
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800m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 400m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 800m Run

WOD 7/14/14

July 13, 2014 by  
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Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 6/18/14

June 17, 2014 by  
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1 Mile Run 25x Pull ups 400m Run 25x Pull ups 1 Mile Run

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 4/16/14

April 15, 2014 by  
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In Teams of 2:  AMRAP 25 mins: 200m Run Max Rep Pull ups P1 runs, P2 does Pull ups.  If need to rest from pull ups must hold plank until running partner returns and then switch roles.

WOD 3/25/14

March 24, 2014 by  
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Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

WOD 3/18/14

March 17, 2014 by  
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Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 1/23/14

January 22, 2014 by  
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Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 1/13/14

January 12, 2014 by  
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Part 1:  Back Squat 5×5 Part 2:  WOD- 10,8,6,4,2 Medball Cleans Driveway Sprint after each  30 Pullups 1,3,5,7,9 Medball Cleans Driveway Sprint after each

WOD 1/4/14

January 3, 2014 by  
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AMRAP 20 mins: 5x Pull ups 10x KBS 15x Double Unders 5x Push Ups

WOD 11/20/13

November 19, 2013 by  
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PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 9/30/13

September 29, 2013 by  
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“Bull” (completed in teams of 2, 1 working at a time) 2 Rounds: 200x DU 50x OHS 50x Pull ups 1 Mile Run

WOD 9/5/13

September 4, 2013 by  
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AMRAP  20 minutes: 6x Pull up 8x Medball Clean 10x Overhead Walking Lunges Shuttle Run

WOD 8/22/13

August 21, 2013 by  
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Deadlift 3,3,3,3,3 WOD: 21x Deadlift/30x Double Under/21x Pull ups 15x Deadlift/30x Double Under/15x Pull ups 9x Deadlift/30x Double Under/9x Pull ups

WOD 8/3/13

August 2, 2013 by  
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400m Run 30x Box Jumps 15x Pull ups 200m Run 20x Box Jumps 10x Pull ups 200m Run 10x Pull ups 20x Box Jumps 200m Run 15x Pull ups 30x Box Jumps 400m Run

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