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SUNDAY 2/22/15

CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 1 mile Run 200m Lunge 400m Prowler Push (empty prowler) or 400 meter Farmer Carries (KB or Handles AHAP) 800m Run w/Wallball (20#/14) 1000m Row   Boot Camp WOD PARTNER WOD 30 Min AMRAP: 100 Abx Sit Ups 50 Box Step Ups (Box Jumps Ad
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FRIDAY 2/20/15

Danielle Getting After it! 3-2-1 GO! CrossFit WOD DYNAMIC WARM UP Run 800m Mobility 3 POS Clean Warm Up-Coach Led Skill: Tall Cleans on Coaches Count (PVC to Barbell) METCON For Time: 10,9,8,7,6,5,4,3,2,1 reps Hang Power Cleans (155#/105#) CTB Pull UPs Jumping Slam Balls (30#/20#) Com
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THURSDAY 2/19/15

                  CrossFit WOD  DYNAMIC WARM UP Row/Airbike 5 mins Mobility Burgener Warm Up/Skill Transfer-Coach Led on counts of 3 STRENGTH 3 sets of 5 Strict Weighted Pull ups (if you cannot do weighted pull Ups 3 sets of Max Strict Pull
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TUESDAY 11/4/14

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 minsMobility KB Warm Up: 10 KB Good Mornings 10 KB Halos 10 KB Lateral Stretches KB Bent over back shoulder (5-10 sec hold, 2x each side) SKILL: KB Clean,  KB Clean and Press METCON WOD 4 Rounds:1 Min KB Russian Swings (M-53#/ W-35#) *Two
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