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Warm-up 1) 500 Jog/ 400 Run/ 200 Jog/ 200 Run 2) 30 KB swings(53/35)/ 30 HSPU 3) Mobility for Snatch Barbell 4) Squat snatch-3 TNG(65%) EMOM x 10 5) Hang clean 20 rep max 6) Back squat 5-5-5 (add five lbs to each lift from last time) WOD 7) Open WOD 11.1 10 min AMRAP 30 Dubs 15 Power
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Friday the 1st of June, 2012

Power Clean 5-5-5-5-5+ (45-55-65-75-85%) Weighted Pull-ups 1-1-1 Rest as needed 8 minute AMRAP “No sleep till…BROOKLYN!” As a team with both team members working at the same time. Alternate as needed to complete: Max Calories rowed Max burpees Total both for SCORE “I
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Wednesday the 30th of May, 2012

Push press 5-5-5-5-5+ (45-55-65-75-85%) Max reps ring push-ups every 2 minutes x 3 sets Rest as needed WOD 5 minutes Handstand push-ups 4 minutes  Double unders 3 minutes DB thrusters (35/20) 2 minutes Sit-ups 1 minute Push-ups Note total reps for SCORES Join us for the “It’s Always S
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Wednesday the 2nd of May, 2012

Push press 5-5-5 (65-75-85%) Rest as needed “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups SCORES
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Friday the 13th of January, 2012

Work up to heavy single of snatch “PANOS” 5 rounds for time 185lb Snatch, 2 reps 36 double-unders (7 minute cap) SCORES Rest as needed Deadlift 5-5-5+ (65-75-85%) Rest as needed 36 Burpee Box jumps for time (if time permits)
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Wednesday the 11th of January, 2012

3 rounds max handstand hold for time 15 Strict toe to bar after each set-break up as needed, scale for toe to bar are V-ups Rest as needed Back Squat 5-5-5+ (65-75-85%) Rest as needed 4 rounds for reps Max Front squats (145/93) Rest 30 seconds after each set SCORES
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Monday the 9th of January, 2012

  2 rounds for time Run 400 50 Air squats 15 Ground to overhead (95/63) (10 minute cap)  SCORES Rest as needed Press 5-5-5+ (65-75-85%) Supplement 3 rounds-Not for time, rest 1 minute after each set 10 Press (50% training max) 1/2 max strict pull-ups/ ring rows What’s the last g
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Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!
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Wednesday the 19th of October, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed Iron Curtain WOD 1 How many rounds can you do in 7 mins of: 3 Shoulder To Overhead 7 Burpees (jump over bar) 21 Double Unders Rest 3 minutes 50 burpees for time (5 minute cap) SCORES
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