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WOD 4/9/15

8 Minutes of Ankle/Hip/Back Mobility A- WU- 2 Rounds of: 1 Minute Light Row; 30 Seconds Rest/1 Minute Double Under Practice; 30 Seconds Rest/1 Minute Max Reps Hollow Rock B- In 20 Minutes Complete As Much As Possible: 1K Row/800M Run/150…

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WOD 1/11/15

8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up B- Helena= 3 RFT or 2 RFT of: 21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg) 12 Pull Up or…

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WOD 11/14/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/Air Squat/Tuck Up B- Squat- Build To A 1RM - 25 Minutes C- 3 RFT of: 16 D.B. Thruster (45/25x2)/16 WallBall (20-10'/13-9')/16 K2E -15 Minute…