12/01/14 - "JJ" (benchmark)

• A. Back Squat 3-3-3-3-3
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• B. JJ
• 1-2-3-4-5-6-7-8-9-10
• Squat Cleans (185/125)
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• 10-9-8-7-6-5-4-3-2-1
• Handstand Push Ups

11/29/14

• Buy in: 800 M run
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• 3 rounds
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• 20 Push Press (115/75) (KB for Bootcamp)
• 40 Med Ball Situps (20/14)
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• Buy out: 800 M run

11/28/14 - Post Turkey cardio WOD

• 3 rounds
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• 40 Air Squats
• 40 HR Pushups
• 20 Box Jumps (24"/20")
• 20 Sumo DLHP (70/53)

11/26/14

• A. Warmup Hang Squat clean work with empty bar
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• B. EMOM 8 min - 2 rep H. Sqt clean build up to 75%
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• then EMOM 8 min - 1 Hang Squat Clean until max of the day
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• C. 4 rounds
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• Row 500 M
• 30 Toes To Bar
• 30 Burpees
• 20 Push Jerk (135/95)
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• **barbell must be off the floor at all times, can hold it on front rack or hang (top of deadlift) position only. CAN NOT put it on the back rack.
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• Must pass barbell onto teammate without the bar touching the floor. 
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• **4 burpees each partner if it touches the floor**

11/25/14 - Gonna Miss you Julien!

• A. Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• B. 15 minutes to find 1RM for the complex
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• 1 Power Snatch, 1 Hang PS, 3 OHS
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• C. AMRAP 20
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• 3 Muscle Ups / 10 ring dips or 20 box dips
• 6 Deadlifts (275/185)
• 200 M run