11/18/2015 W.O.D.

Skill / Strength Snatch Deadlifts Snatch Pulls MetCon: 8 Rounds 9 Burpee-2-Plate (45/25) 6 O.H. Lunges 3 Medball Rolling Squats

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11/17/2015 W.O.D.

Skill: Pistols MetCon: 800m Run 45 Deadlifts (135/95) / (225/135) 600m Run 30 Deadlifts 400m Run 15 Deadlifts 200m Run

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11/13/2015 W.O.D.

Mobility: Shoulders and Hips Skill: Snatch Progressions MetCon: “Diane” 21-15-9 Deadlifts (225/155) / (155/105) Handstand Push-Ups / Box H.S.P.U.

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11/12/2015 W.O.D.

Strength: Push Press 3 @ 70% 3 @ 80% 3+ @ 90% MetCon: Partners: One partner runs 200m while other partner completes movement then swaps 10 Rounds (5 per partner / Each Movement is a Round) Thrusters (95/65) Planks Ring Dips Hollow Rocks Mountain Climbers

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11/11/2015 W.O.D.

MetCon: Hero WOD “JW” Corporal James Wane Maxwell Buck “JW” , D.O.B. 12/16/1983 / Death 1/9/2005 Marines 1st Battalion 6th Marine Regiment 22 Marine Expeditionary Unit           J.W. Buck was born on Dec. 16th, 1983 in St. Paul, Minnesota. He later moved to Macedonia, South Carolina. J.W. joined the Marine Corps in July of 2001. […]

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11/10/2015 W.O.D.

Strength: Back Squats 3 @ 70% 3 @ 80% 3+ @ 90% MetCon 5 Rounds 20 KB Snatches (45/25) / (55/35) 20 Goblet Squats 20 Sit-Ups

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11/9/2015 W.O.D.

Skill: Double Under Pratice MetCon: 6 Minute AMRAP 5 Front Squats (95/65) / (135/95) 10 HR Push-Ups rest 1 Minute 8 Minute AMRAP 5 Power Cleans 10 Wallballs

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11/6/2015 W.O.D.

Strength: Push Press 5 @ 65% 5 @ 75% 5 @ 85% MetCon Partners Buy In: 50 Burpees 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Cash Out: 50 Burpees

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11/5/2015 W.O.D.

MetCon: “Lumberjack 20″ 20 Deadlifts (185/135) / (275/185) 400m Run 20 KB Swings (55/35) / (70/55) 400m Run 20 Over Head Squats (75/55) / (115/75) 400m Run 20 Burpees 400m Run 20 Pull-Ups / C-2-B Pull-Ups 400 m Run 20 Box Jumps (24″ / 20”) 400m Run 20 Squat Cleans (65 / 45) / (95 […]

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