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5-3-1

Friday the 24th of February, 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 3 rounds for time Run 800 meters 9 muscle-ups Supplement: 3×10 Glute Ham Raises 3×20 Glute Ham Sit ups
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Wednesday the 22nd of February, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 21-15-9 Overhead Squat (115/83) Ring dips (10 minute cap) SCORES Rest as needed Accumulate as much time as possible in 5 minutes of Floor L-sits Open Competitors: 30 minute Mobility
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Monday the 20th of February, 2012

Front Squat 5-3-1+ (75-85-95%) Romanian Deadlift 7-7-7 Rest as needed 1 round every minute for 10 minutes 5 Front squat (165/103) 1 Thruster SCORES Rest 3 minutes 30 Floor wipers (135/95) Skill of the week: Rope climb Challenge of the Week: 100 Airdyne or Concept 2 calories for time
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Wednesday the 25th of January, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 Handstand push ups Midline: 100 GHD sit ups
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Monday the 16th of January, 2012

Squat 3-3-3+ (70-80-90% of your Training Max) Strip bar to 50% of your training max and do 21 unbroken reps Rest and Recover 4 Rounds for time of 300m Wall/Trail Run 50 Squats SCORES Optional Supplement 100 GHD Situps NFT
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Friday the 2nd of December, 2011

Deadlift 5-3-1 (75-85-95%) Rest as needed 21-15-9 Calorie row Burpee 6 minute cap-Scale as needed! Supplement 20 strict toe to bar-perform while you wait for your heat or after you WOD. SCORES
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Monday the 28th of November, 2011

Back Squat 5-3-1 (75-85-95%) Rest as needed Tabata bottom to bottom squats-record lowest number 400 meter run At 10 minutes Tabata Burpees-record lowest number *400 meter run   1 burpee penalty for every second over the first 400 meter run. ICE MONSTER IS COMING! SIGN UP NOW. Scores
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Wednesday the 5th of October, 2011

Press 5-3-1 (75-85-95%) Rest as needed 15 minute AMRAP 20′ Handstand walk*-if you fall down kick back up and continue 200 meter run *Scale is wall facing or box facing shoulder taps SCORES
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Monday the 3rd of October, 2011

Back Squat 5-3-1 (75-85-95%) Rest as needed 3 rounds 1 minute of Thrusters for reps (95/63) 1 minute of  pull-ups for reps rest 2 minutes We would love some feedback on the daily SCORES link. Do you like it? Indifferent? Post thoughts to comments. Challenge of the week Max unbroken ov
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Friday the 12th of August, 2011

Deadlift 5-3-1 (75-85-95%) 3 rounds for time 21 T2B 21 Kettlebell swings (53/35)
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