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WOD 09.26.16...

A Deadlift off blocks (at knees) 4×4 @90-95%, @1110 10 Ring Muscle Ups 10 Ground to Overhead (155/105) Run 400m 10 Bar Muscle Ups 10 Squat Clean to Overhead...


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WOD 09.23.16...

A Deadlift off blocks (at knees) 4x4 @90-95%, @1110 10 Ring Muscle Ups 10 Ground to Overhead (155/105) Run 400m 10 Bar Muscle Ups 10 Squat Clean to Overhead Run 40...


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WOD 09.22.16...

A Active Recovery B Roll delts, calves, and pecs. Clean Pull 3x3 Clean 4x2 50' Farmer Carry ...


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WOD 09.21.16...

A Power Clean + Push Jerk 3x2+2 Weighted Pull Ups 3x3 Every 3 Minutes x 6 Rounds 20 seconds Max Calorie Air Assault Bike 10 Burpees AFAP B Press 3x5-7+ @2011 3 ro...


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Cascade Classic and WOD 0...

If any of you find yourselves in Seattle this Saturday, Sean will compete in the Rx division at the Cascade Classic. A Snatch Heavy Single Clean Pull 3x3 C...


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