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Rememberance Day WOD

The gym will be closed on Monday November 11th for Remembrance Day, except for a team workout at 5PM. “Murph” 1 Mile Run 100 Pull

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Tuesday, September 3, 2013

Health, Fitness & Performance: A. Test your dip: your choice of weighted dip or max dips B. Tabata pullups C. Tabata pushups D. Tabata situps

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Tuesday, August 27, 2013

Fitness: A. Mixed grip weighted pullup clusters: 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 B. 15 min AMRAP: 4 HSPU 8 Knees to Elbows 12 Walking Lunges

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Friday, August 16, 2013

Fitness: A. Press Cluters: 3.3.3 2.2.2 1.1.1 1.1.1 Rest 10-15 sec between reps and 2-3 minutes between sets B. 7,6,5,4,3,2,1 reps for time: strict chinups

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Friday, August 9, 2013

Fitness: A. Weighted chin up clusters 1.1.1.1.1×4; rest 15 sec/rest 3 min B.For total reps: 2:00 ME Double Unders 2:00 ME Wall Ball shots (20/12)

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