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WOD 01.16.18...

A Bench Press 3RM @2010 (18 minute limit) Row 2k 150 Double Unders 50 Wall Ball Shots 25 Double KB Swings (44/26) B Bench Press 3RM @2010 (18 minute limit)...


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WOD 01.15.18...

A Back Squat 5@80%, 3@85%, 2@90, 1+@95+% 3 Rounds 10 Bar Muscle Ups 10 DB OH Lunges (50/35#) Run 400m Rest 1 minute B Back Squat 7@70% 5@80%, 3@85%, 2@90, ...


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01.12.18...

A Turkish Get Up 2-2-1-1-1 Strict Muscle Ups 5x3 6 Rounds: Bike 15/10 Calories AFAP Max Unbroken (Perfect) Push Ups Rest 3 minutes B Turkish Get Up 2-2-1-1...


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01.11.18...

A ROMWOD or Active Recovery B/C Glute/quad/hamstring and delts/traps mobility 6 Rounds 40yd sled push Rest 90 seconds ...


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01.10.18...

A Clean and Jerk 3x2 The Lion's Revenge For Time: 12, 11, 10...1 Deadlifts (225/155) 1, 2, 3,..., 12 HSPU (kip ok) B Clean and Jerk 3x3 The Lion's Revenge For Tim...


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