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MARCH 25, 2015

METCON 5 ROUNDS 10 FRONT RACK LUNGES 115/85  5 EL 10 SNATCH GRIP DEADLIFT 115/85 10 STO 115/85 10 BENT OVER ROW 115/85

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MARCH 25,2015

STRENGTH/SKILL:  SNATCH 3ROUNDS: 3 REPS 70% 3REPS75% 2REPS80% 2REPS85% 1REP 90% CONDITIONING: A. 3RFT 6 1 ARM DB SNATCH 100/70 6 MUSCLE UPS B. AMRAP 12 MIN 10KBS 70/55 60 DOUBLE UNDERS/ 150 SINGLES 6-10 METER SHUFFLES

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MARCH 18, 2015

METCON TEAM OF 2 1,000 METER ROW 50 KB SWING 70/55 50 WALL BALL  20/14 40 KB SWING 40 WALL BALL 30 KB SWING 30 WALL BALL 1,000 METER ROW

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MARCH 17, 2014

METCON 5 ROUNDS 15  SUMO DLHP  95/65 30 DU 15 BOX JUMP  24/20

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March 16, 2015

Metcon -15 minu,te AMRAP 30 POWERCLEANS  115/85 30 BURPEES 30 POWER SNATCH   STRENGTH-10 MINUTE EMOM 3 PUSH JERK /increase weight every minute

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MARCH 13, 2014

METCON 15.3 AMRAP 14 7 MUSCLE UP 50 WALL BALL 20/14 100 DOUBLE UNDERS

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MARCH 10, 2014

METCON 100 DU 75 WALL BALL 50 PULL UPS 25 POWER CLEANS 155/115

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MARCH 9, 2014

MONDAY MASH UP 3 ROUNDS 12 THRUSTERS  135/95 6 RING MU REST 5 MIN 3 ROUNDS 12 BURPEE BOX JUMP 24/20 6 SQUAT CLEAN 185/115 REST 5 MIN 3 ROUND 12 SNATCH 135/95 6 BAR MU

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MARCH 7 , 2015

5 RFT 10 SDLHP 115/85 15 BOX JUMPS 20 GHD SITUPS

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MARCH 6, 2014

OPEN WOD 15.2  IS 14.2  

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