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THURSDAY WOD 4/2/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility KB Warm Up STRENGTH Every 90 Secs for 3 sets complete: 5 Deadlifts @  65% of 1RM (focus on body mechanics not on speed!) METCON Complete for time: 300 KB Russian Swings EMOTM: 5 Burpees @1 ft over Max Reach (mark off your target ju
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SATURDAY 3/7/15

Schedule for Today: 8am-9am CrossFit 580 Group WOD 9am-10am CrossFit 580 Group WOD 10am-12noon CrossFit Open WOD   CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 90 Seconds for 6 Sets: 3 High Bar Back Squats @ 80% 1RM PARTNER METCON Teams of 2 Complete 100 Manmakers (M-
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FRIDAY 3/6/15

CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility 3 POS Clean-Olympic Warm Up-Coach Led 3x Tall Cleans-Coach Led STRENGTH Every 90 Seconds for 5 sets Complete: 1 Power Clean + 1 Hang Clean (First Position)  +  2 Front Squats + Jerk (@ 70% of Power Clean/Clean 1RM) METCON AMRAP
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