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WOD
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Jan 11th, 2012

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12 Jan, 202

Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Sub 3x each pull ups and dips for muscle-ups Elevate your feet/hip with a box for HSPU sub

Jan 10th, 2012

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11Jan, 2012

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Use bands or jumping as necessary.  I want everyone to perform 8 rounds minimum, even if you have to […]

Jan 9th, 2012

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10 Jan, 2012

Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups These are show-me push ups.

Jan 8th, 2012

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Monday 9 Jan 12

Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Scale height of jump and weight of ball when possible.  Try to maintain the volume of reps.

Jan 7th, 2012

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Saturday – January 7, 2012

LJ “10” For Time: 10 Deadlifts (275lbs) Run 400m 10 KB swings (2pood) Run 400m 10 Overhead Squats (115lbs) Run 400m 10 Burpees Run 400m 10 Pullups (Chest to Bar) Run 400m 10 Box jumps (24″) Run 400m 10 DB Squat Cleans (45lbs each) Run 400m