4/22/2016 W.O.D.

Summerville “Wittman” 7 Rounds 15 KB Swings (55/35 15 Power Cleans (95/65) 15 Box Jumps (24/20) Goose Creek 7-6-5-4-3-2-1 Power Cleans @ 90% of 1 RM Front Squats

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4/21/2016 W.O.D.

MetCon: 7 Rounds 14 Pull-Ups /C-2-B Pull-Ups 28 Sit-ups 14 Front Rack Lunges (95/65) / (135/95) Mobility: 20 Minutes

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4/20/2016 W.O.D.

MetCon: 20 Min EMOM odds: 10 Front Squats (95/65) / (135/95) evens:  10 O.T.B. Burpees Core: 4 Min Tabata ALT Planks Flutter Kicks

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4/19/2016 W.O.D.

Strength: Find 1 Rep Max Back Squat (5,5,3,1,1…) MetCon: 10 Min E.M.O.M. odds: 30 Double Unders (3:1) evens: 15 Power Snatches (75/55)

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4/12/2016 W.O.D.

Skill: SOTS Press 3 x 5 (45/35) / (65/45) MetCon: 5 Rounds 5 Push Jerks (95/65) / (135/95) 5 Front Squats 10 Box Dips / Ring Dips 10 O.T.B. Burpees

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4/11/2016 W.O.D.

Skill: Snatch High-Pulls MetCon: 18 Min AMRAP 10 Power Snatch (95/65) / (135/95) 10 O.T.B. Burpees 10 Pull-Ups / C-2-B Pull-Ups

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