2/15/2016 W.O.D.

MetCon: 2 Rounds 25 Shoulder-2-Overhead (95/65) / (135/95) 50 Front Squats Core Work: 5 Rounds 30 second plank 30 second hollow hold

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2/10/2016 W.O.D.

Skill: Over Head Squat Technique (Light) MetCon: 5 Rounds 15 Handstand Push-Ups/ Scaled Box H.S.P.U.’s 5 Deadlifts 185/135

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2/9/2016 W.O.D.

Strength: Find 1 Rep Max Clean MetCon: 18 Min AMRAP 3 Snatches (95/65) 6 Ring-Dips 9 Box Jumps 200m Run

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2/5/2016 W.O.D.

Strength: Deadlifts 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: “Danny” 20 Min AMRAP 30 Box Jumps (24/20) 20 Push-Press (115/75) 30 Pull-Ups

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2/4/2016 W.O.D.

MetCon: 15 Min AMRAP 3 Thrusters (95/65) 3 Toes-2-Bars 200m Run 6 Thrusters 6 Toes-2-Bars 200m 9 Thrusters 9 Toes-2-Bars 200m etc….

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2/3/2016 W.O.D.

Skill: Squat Snatch Progressions MetCon: 21-18-15-12-9-6-3 Deadlifts @ 60% of 1RM Box Jumps (24/20) Medball Sit-Ups

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2/2/2016 W.O.D.

Skill: Seated Box Jumps MetCon: 800m Buy In: 16 Min E.M.O.M odds: 10 Burpees evens: 10 Kettlebell Push Press (5 each arm) (55/35) 800m Cash Out

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