1/14/14

• SWOD: Push/Split Jerk 3-3-3-3-3
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• 4 rounds
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• 400 M run
• 7 Deadlift (275/165)
• 12 Pullups

1/13/14 - Karen (benchmark)

• SWOD: Hang Clean 5-3-3-1 (15 min cap. MUST Deadlift bar, then perform clean from hang position above the knee)
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• Karen
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• 150 Wall Balls (20/14)

1/10/14

• SWOD: 2x Snatches EMOM for 10 Min. (perform as heavy as possible, work up to max weight)
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• AMRAP 12
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• 14 KB/DB alternating snatches (70/55)
• 14 Alternating Pistols / 14 alt. OH lunges (45/35)

1/09/14

• SWOD: 50 M farmer walk, max weight (3 attempts)
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• 4 rounds
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• 2 Rope Climbs / 6 strict pullups
• 10 OHS (115/75)
• 20 Knees to Elbow / 30 v-ups

1/08/14 - "WE" Wednesdays

• SWOD then...
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• 7 rounds
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• Partner #1 does 10 WBS (wall ball) (20/14)
• Parnter #2 AMRAP KB A. Swings (70/53)
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• **partners keep adding count and total Swings for the team, switch when WBS count is finished**
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• once each partner has done 7 sets of WBS the WOD is over