WOD

Friday 12.26.2014 WOD

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STRENGTH EMOMx6: 3-position Snatch at 65-70-75-75-70-65% position 1 – Pockets position 2 – Above the knee position 3 – Below the knee Each minute complete 3 snatches (one from the pockets, one from above and one below the knees) WOD AMRAP 10: 15 Wall Balls (20/14) 12 Box Jumps (24/20) 9 Pull-ups

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Wednesday 12.24.2014 Eve WOD

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Christmas Eve 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 DU After each round

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Tuesday 12.23.2014 WOD

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Teams of 2 3 rounds: 40 Wall Balls (20/14) 40 Sumo-Deadlift High Pulls (75/55) 40 Box Jumps Overs (24/20) 40 Burpees 40 Calorie Row Rest 1 min Between Rounds

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Monday 12.22.2014 WOD 13.4 ReMix

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STRENGTH Front Squat, 3×2 across WOD “Open 13.4″ Climbing Ladder for 7 Minutes 3.6.9.12… Clean and Jerks, 135/95 Toes to Bar

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Saturday 12.20.2014 WOD

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12 days of Christmas WOD Potluck at 1030 am Party at D street at 830 pm Ugly sweaters encouraged

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Friday 12.19.2014 WOD

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21-15-9: Deadlifts (225/155) Box Jumps (24/20) Wall Balls (20/14)

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Thursday 12.18.2014 WOD

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In Teams of 2: For Time: 1K Row *On the Minute partner completes, 3 Squat Cleans (135/95)* Once Partner 1 completes the 1K Row then Partners switch and 2 completes the Row and 1 does the squat cleans

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Wednesday 12.17.2014 WOD

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AMRAP 20: 200 Double-Unders 100 Air Squats 80 Burpees 60 Wall Balls (20/14) 40 Toes to Bar 20 Strict Hand Stand Pushups 10 Muscle-Ups

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Tuesday 12.16.2014 WOD

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In Teams of 2, AMRAP 12: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Jerks (155/105) Partners Complete Full Rounds.

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Monday 12.15.2014 WOD

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STRENGTH Front Squat, 3×2 across WOD AMRAP 10 MIN 3,6,9,12…. Thrusters (95/65) Chest to Bar Pull-Ups

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