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#22Aug2017 WOD

Weightlifting FRONT SQUAT 5 X 5 @ 75% (35 mins) MetCon 6 Rounds: – 4 Ring MU – 8 Push Jerks @ 55/35kg – 12

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#21Aug2017 WOD

Weightlifting MetCon 7 Rounds: – Run 400m – 2 Squat Snatch @ 80% Touch & Go – Every 4 mins * fast run * maintain

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#20Aug2017 WOD

Weightlifting THRUSTER 4 X 3 @ 85% (35 mins) MetCon AMRAP 20:00 – Row 500m – 15 Double KB Thrusters @ 16/12kg – 30 Wall

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#19Aug2017 WOD

MetCon EVA 5 Rounds: – 800 meter run – 30 KB swings @ 32/24kg – 30 Pull-ups * Partner WOD – both partners run –

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#18Aug2017 WOD

Weightlifting BACK SQUAT 5 X 5 @ 72.5% (30 mins) MetCon NINA’S WOD 2 Rounds: – 56 Deadlifts @ 60/40kg – 56 Situps – 56

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#17Aug2017 WOD

Weightlifting DEADLIFT 5 X 5 @ 72.5% (35 mins) MetCon CROSSFIT GAMES OPEN 17.5 (RX) 10 Rounds: (40min Cap) – 9 Thrusters @ 43/29kg –

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#16Aug2017 WOD

Weightlifting CLEAN EOMOM 12:00 – 5 @ 60% – 4 @ 70% – 3 @ 80% – 1 @ 90% – 1 @ 95% –

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#15Aug2017 WOD

Weightlifting PUSH PRESS 4 X 3 @ 85% (35 mins) MetCon AMRAP 10:00 – 6 Power Snatches @ 52.5/37.5kg – 8 HSPU (55 mins)

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#14Aug2017 WOD

Weightlifting SNATCH EMOM 10:00 – 1 @ 80% – Power or Full (30 mins) MetCon AMRAP 12:00 – 20 OHS @ 45/30kg – 15 Pull

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#13Aug2017 WOD

Weightlifting DEADLIFT 5 X 5 : 70% (30 mins) MetCon For Time:  – Row 750m – 50 Wall Balls @ 20/14# – 25 Power Cleans

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