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WOD 20150430 Thursday

Strength: 3×10 Ring Dips Conditioning: 21-15-9 reps for time of- Deadlifts 225/155# Box jumps 24/20″ Handstand push-ups (Kipping is allowed) Homework: “The Back Squat” – [video]

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WOD 20150429 Wednesday

Strength: Back Squat 10×2 Conditioning: “Death By” Burpees EMOM increase by 1 rep till failure to complete set number of reps in the minute Homework: “The Hip and Athletic Performance” – CrossFit Journal [article]

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WOD 20150428 Tuesday

Strength: Sit Ups 4 Mins Conditioning: 2015 Masters Qualifier Event 3 2 rounds for time of: 1,000-meter row 65/45#. thrusters, 50 reps 30 chest-to-bar pull-ups Homework: Stop Saying… http://www.tabatatimes.com/stop-saying/

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WOD 20150427 Monday

Strength: Seated Press 6×4 Conditioning: Death By 10 meters EMOM Sprint 10m, increasing by 10m EMOM Homework: “Fear Factor” – CrossFit Journal [article]

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WOD 20150424 Friday

Strength: 10x50M Sprint 20 Sec rest Conditioning: 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Homework: The CrossFit Games Masters Qualifier has begun. See all events here.

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WOD 20150423 Thursday

Strength: Back Squat 7×1 Conditioning: 100 Burpee Pull Ups EMOM 5 Sit Ups Homework: Know It All Culture http://www.tabatatimes.com/everything-wrong-surviving-know-nutrition-culture/

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WOD 20150422 Wednesday

Strength: 6×1 Snatch Conditioning: 20 Min AMRAP 20 Cal Row (Sub 200 M Run) 10 Burpees 5 Unbroken Clean and Jerks 135/95# Homework: “The Story of the Open” – [video]

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