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latest wod’s

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July 1, 2016

1. Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up

2. Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65

3. Mid Line Conditioning
3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)

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June 29, 2016

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB

2. Strength
A. 2x10 Back Squats
B. 2x10 Push Press

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June 28, 2016

1. 21-15-9
Dead Lifts, 315/205
Box Jumps, 30/24

2. 4x500m Row, 3 min rest

3. 3 Giant Sets of:
20 weighted abmat Sit ups
20 Banded good mornings

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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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