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090113

1. Complete reps of 30-20-10 for time…135#/95# Front squat135#/95# Front rack lunges135#/95# Shoulder to overhead2. Pistol – 20 minutes of practice3. Accumulate 100 reps of midline workGHD Sit-upsHollow rocksAbMat Sit-upsL-Sit holds (1 second = 1 rep)

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083013

1. “Annie” – Complete reps of 50-40-30-20-10 for time Double Unders AbMat Sit ups 2. Split Jerk – Work up to a max for the day in 15 minutes 3. Front Squat – 1×20 reps at 70%  

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082913

1. CF Games Open WOD 13.4Complete as many rounds as possible in 7 minutes3 Clean and Jerk3 Toes-To-Bar6 Clean and Jerk6 Toes-To-Bar9 Clean and Jerk9 Toes-To-Bar12 Clean and Jerk12 Toes-To-Bar15 Clean and Jerk15 Toes-To-Bar18 Clean and Jerk18 Toes-To-Bar21 Clean and…

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082813

1. Complete as many rounds as possible in 20 minutes500m run/row (alternate each round)50 Air Squats2. Skills – Butterfly Pull upsPerform a ladder of 1-6 by 3 cycles.  Rest 2 minutes between each ladder 

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082713

1. 3 rounds for time200m Weight carry on the shoulders15 Overhead swings, 24kg/16kg5 Handstand push ups2. Deadlift – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down 

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