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WOD – 6-1-16

  WARM-UP 400m run 10 pushups 10 light KB swing STRENGTH 4 sets not for time: 3 wall climbs 20 sec sec ring support (top of pushup hold) 30 sec hang with scars retracted rest :90 WOD Every 4 [...]

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WOD – 5-27-16

*Thank you so much for the card and encouragement for this weekends East Regional.  It is so cool to have this awesome community behind us and really support us since we have moved into Boston [...]

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WOD – 5-26-16

  WARM-UP COACHES CHOICE STRENGTH 4 sets: A1. 6 over the box jumps  – completely jump over box A2. 4 pistol sqauts / leg @ 21×1 3 sets: B1. strict knees to elbows x 8 reps B2. 15 [...]

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WOD – 5-25-16

  WARM-UP 200m row x 4 – rest 1:1 in between each set 3 pushups 5 ring rows 7 situps STRENGTH 6-10 weighted strict ring dips (no weight or pushups) *increase from last week* 16 GHD [...]

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WOD – 5-24-16

  WARM-UP 1 min singles rest :30 1 min doubles 10 american kb swings review TGU STRENGTH 3 sets not for time: 2 TGU / side 2 wall climbs 20m Crawl WOD 3 sets: 200m run 3 High Box Jumps 6 TTB [...]

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