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April 29 2016

Coaches Warm Up 1)8 EMOM Even: 1-5 HSPUs (Scale tHS holds) Odd: 5-10 strict pull ups WOD For Time 20 TTB 30 Box jumps 50 Air Squats then run 200 meters then 2 Rounds 10 TTB 15 Box Jumps 25 Air [...]

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April 20, 2016

Coaches warm up 10EMOM Even: 5 Ring Dips Odd: 10 sit ups WOD: On a running clock At 0:00 For Time: 500m row(all out effort) At 5:00 For Time 25 Pull-ups 50 Box Jumps (24/20) 50 Burpees 50 KB [...]

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