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The WOD (workout of the day)

WOD 11/21/14

Bench Press 6@70% 5@75% 4@80% 3@85% Metcon 15-10-5-10-15 SDLHP (Sumo Deadlift High Pull) 115/75 Front Squat 115/75 STOH (Shoulders To OverHead) 115/75

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WOD 11/20

Running Jackie 1000m Run 50 BB thruster 45/35 30 pullups

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WOD 141119

BBS Front squat 5 x 3 @ 80% Metcon 10 min amrap 5 dead lifts 275/185 10 Pullups 15 Wall balls 20/14

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141117

bbs back squat 6@70% 5@75% 4@80% 3@85%   metcon 21-15-9 thrusters 95/65 burpees  

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WOD 141114

BBS Bench press 7×1 AHAP Metcon 12 min amrap 10 Wall Ball 20/14 10 KBS 53/35

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WOD 141114

Spend 20 minutes on goat work then “Diane” 21-15-9 Deadlifts 225/155 HSPU Cash out: 100 Double unders or Double under practice

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