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latest wod’s

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July 25, 2016

1. EMOMx5 - 2 Hang Sq Snatch
Rest 1:00
EMOMx5 - 2 Hang Sq Snatch below knee
Rest 1:00
EMOMx5 - 1 Sq Snatch

2. On the 0:00 - 5 BS (build)
2:00 - 4 BS
4:00 - 3 BS
6:00 - 2 BS
8:00 - 1 BS

3. 1000m Run
40 PU
30 Thrusters
20 Cal Row

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July 21, 2016

1. 3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

2. 3x8 Front Squats

3. 5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pull up

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July 20, 2016

1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Sq Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Sq CJ (85%)
Rest 4:00
1 min bike test for max cals

2. 150 DU
50 WB
100 DU
35 WB
50 DU
20 WB

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blue ash crossfit Events

08-06-16

CFHQ Gymnastics Trainer Course

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02-01-16

Facebook Challenge

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02-04-16

Keith Pettit Gymnastics Seminar

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