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August 16 WOD

August 16 WOD

Barbell Skill: Overhead Complex - 5 rds - 1AE3MPush-JerkPush-JerkSplit Jerk Movement Skill:  3 roundsRow - 45 sec(cal) - Transiton - 15 secPlank Hold (hands and feet) - 1 minuteRest - 1 minute

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August 14 WOD

August 14 WOD

Barbell Skill: Overhead Complex - 5 rds - 1AE3MPush-JerkPush-JerkSplit Jerk Movement Skill:  3 roundsRow - 45 sec(cal) - Transiton - 15 secPlank Hold (hands and feet) - 1 minuteRest - 1 minute

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August 12 WOD

August 12 WOD

Barbell Skill:  Squat/Lunge Complex - 5 rds -1AE4M5 Front Squats (No Rack)Rt Foot LungeLft Foot Lunge5 Front Squats Movement Skill: Goat Practice10 minutes

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August 10 WOD

August 10 WOD

Metabolic Conditioning: 3 Rds - alt order-exactly 2min rest30-20-10Wall Ball(20/14 to 10')SDLHP (75/55)T2B

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