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teamwork

SATURDAY WOD 4/4/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 4 sets: 4 High Bar Back Squats @ 90% TEAM METCON Teams of 3 complete: 150 Dumbell Thrusters (35#/25#) 150 Pull Ups 150 Goblet Lunges (53#/35#) 150 Russian Twist (45#/25#) *25 min cap 1 Teammate works on Chipper
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SUNDAY 3/1/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 100 Double Unders 1000 M Row 100 Double Unders 1000 M Row 100 Double Unders   Boot Camp WOD Partner WOD 5 Rounds for Time 40 Box Jumps (step offs) 30 Push Ups 20 Tire Flips (sub another movement if needed, depending on c
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