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February 2013

130202 Day 6

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Day 6WOD 130202 7:30-8:30, WOD8:30-9:30, Intro Session9:30-10:30, Basic Training10:30-12:00, WOD12:00-2:00, Competition Training EMOM for 5:00 of:3 hspu + 6 burpees + 9 back extensions @ 5:00…For time:21-15-9ghd sit-upswall ball – 20/14 @ 10' target get it done in 5:00 or faster!     War of the WODs 2013 team #greatdaytobegreat           […]

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130201 Day 5

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Day 5WOD 130201 EMOM in 5:00 of:3 ohs @ 5:00…3 rounds of:1:00 – 5 kb swings + max calorie row (choose heaviest kb you can handle)1:00 – rest rest to 12:00… AMRAP in 10:00 of:thrustersperform 5 unbroken pull-ups EMOM, starting at minute zero L1 – 75/45L2 – 95/65SK – 135/95 (please don't drop barbells with

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