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latest wod’s

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September 4, 2015

1. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

2. Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift

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September 2, 2015

A1.) Bench Press 5x10
A2.) Bench supported single arm dumbell row 5x10/arm

B. “Jerry”
For time:
1 mile Run
2K Row
1 mile Run

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August 31, 2015

1. Barbell Conditioning
30 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

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blue ash crossfit Events

08-01-15

31 Heroes WOD

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07-21-15

CrossFit Games

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07-04-15

Red, WOD, & Blue

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