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7
Aug

WOD 8/7/14

Skill: shoulder press 5-5-3-3-1-1-1. WOD: 3rds FT of 400m run, 21 hang power snatches (95/65)
6
Aug

WOD 8/6/14

Skill: 3 max effort ring “L” sit holds rest 2mins between.  WOD: 1/9,2/8,3/7,4/6,5/5,6/4,7/3,8/2,9/1 medball clean (20/14), pullups
5
Aug

WOD 8/5/14

Skill: Back squat 4-4-4-4-4. WOD: 4rds of 1 min front squat (95/75), 1 min push press (95/75), 1 min rest. Score total reps completed
4
Aug

WOD 8/4/14

Skill: max effort 250m row, 2min rest, 250m row. WOD: 5rds FT of 10 hip extensions, 10 knees-to-elbows, 20ft handstand walk
2
Aug

WOD 8/2/14

Skill: Plank hold series. WOD: Regional Event 3 2014: “Nasty Girls V2” 3rds of 50 1-leg squats alternating legs, 7 muscle ups, 10 hang power...
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1
Aug

WOD 8/1/14

Skill: strict ring &/or bar muscle ups 4-4-4-4. WOD: Tabata: air squats, sumo deadlift highpull (75/55), straight leg ab mat situps, push ups
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