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SATURDAY WOD 4/25/15

CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH   Every 90 Seconds for 5 sets; 5 High Bar Back Squats @ 70% of 1RM (you will have noticed we backed off the % as we are coming to the end of this squat cycle and volume phase. Monday you will be setting a 1RM High Bar Back Squat follo
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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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