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Wednesday 11-26-14

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#WCW
A. 1RM Thruster(no racks)

B. “Fran”
21-15-9
Thrusters 95/65
Pull-ups

C. Core/Mobility


Tuesday 11-25-14

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A. Bar Muscle-ups 3×4-6

B. AMRAP
6min
9 Deadlifts 155/115
6 Burpee Box Jump-overs
30 Double Unders
Rest 2min
6min
9 Power Cleans 155/115
6 Burpee Box Jump-overs
30 Double Unders

C. Core/Mobility


Monday 11-24-14

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A. Strict Press 3×5

B. For Time: 4 Rounds
400m Run
25 KB Swings 70/53

C. Core/Mobility


Saturday 11-22-14

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A. Death By Hang-Power Clean 135/95

B. “Annie” For time as a group

C. Mobility


Friday 11-21-14

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A. 3x1min Handstand Hold

B. AMRAP 4min
9 Down-ups
6 Strict Press 95/65 (same for all rounds)
3 Box Jumps 24/20″ (same for all rounds)
Rest 1min
4min
9 Down-ups
6 Push Press
3 Box Jumps
Rest 1min
4min
9 Down-ups
6 Push Jerk
3 Box Jumps

C. Core/Mobility


Thursday 11-20-14

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A. 3×8-10 Pistol Squats

B. AMRAP 4 Rounds
1min Double Unders
1min Toes 2 Bar
1min Wall Balls 20/14 @ 10ft (TX Cardio 2for1 Wall Ball)
1min Rest

C. Core/Mobility


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