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26/6/14

METCON 1k run Rest 3 mins 1k run Rest 2 mins 1k run Rest 1 min 1k run

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25/6/14

20 min AMRAP 15 clean & press @50/30kg 10 toes to bar 15 chest to floors 10 wall ball shots

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24/6/14

I) 4 min AMRAP 12 Sumo deadlift high pulls 20 reverse lunges 2 min rest II) 6 min AMRAP 20 double unders 15 Russian KB swings 10 air squats 2 min rest III) 8 min AMRAP 400m run 14 burpees

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23/6/14

3 rounds for time 10 front squats @ 50/30kg 15 chest to floor push ups 20 butterfly sit ups

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WOD, 13/6/14

For time... 400m buy in 21-15-9 Thrusters @ 40/30kg Bar facing burpees 400m buy out

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WOD, 11/6/14

For a total of 3 rounds, Complete as many rounds as possible in 6 minutes of... 10 burpees 15 deadlifts @80/60kg 20 wall balls 25 air squats Rest 2 minutes, repeat

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WOD, 11/6/14

Every 4 minutes for a total of 4 rounds, complete... 40 double unders 20 KB reverse lunges 15 chest to floor push ups 40 double unders

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WOD, 10/6/14

In pairs: Complete as many rounds as possible in 24mins of, 10 American KB Swings 10 second KB squat hold 8 KB floor wipers

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WOD, 9/6/14

3 rounds for time: 400m run 10 front squats 50/30kg 15 box jump overs

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WOD, 30/5/14

21-15-9 Cleans 60/30kg Toes to bar 50 D/U buy out

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