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July 16 WOD

Barbell Skill: Press 5-5-5-5-5 1AE2M (5/22) Metabolic Conditioning: 3 min amrap - 3 min rest - 2 rds 10 DB Snatch(50/35) 8 Box Jumps(24/20) 6 Toes to Bar

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July 14 WOD

Metabolic Conditioning: "Paul Pena" 7 rounds, each for time of: 100m Run 19 KB Swings(70/44) 10 Burpee Box Jumps(24/20) Rest 3 minutes

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July 13 WOD

Metabolic Conditioning: Noelle's B-Day Wod - 7 rds(27 min) 1 min clock - 7 Cal on Rower - Toes to Bar IRT 1 min Rest1 min clock-8 Wall Ball(20/14 to 10') - T2B IRT

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July 12 WOD

Metabolic Conditioning: 4 rds - Partner Workout - 20 min cap A) 400m Run B) Ring Dips / Sit-Ups Lower score per round counts

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July 11 WOD

Barbell Skill: Deadlift 7-5-3 1AE3M Metabolic Conditioning: 5 rounds 5 Deadlift(225/155) 5 Double Push-Up LF Burpee

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July 10 WOD

Metabolic Conditioning: 5 min amrap - 5 min rest 1) 100m Run/10 DB Snatch(50/35) 2) Max caloreis on Rower 3) 1 + 1 Pull-Ups/Box Jumps(24/20)

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