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Mississippi Mud

WOD 7/1/13 Back Squats – 4 sets of 5 reps at 80% of your 1RM   3 Rounds: 10 Clean & Jerks (95/65) 20 Pull-Ups 10 Dual KB Front Squats (55/35)   Holiday Hours: Wednesday July 3 [...]

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Rhymenoceros

WOD 6/28/13 Max Double Unders in 2 minutes (and max unbroken double unders)   500m Row Time Trial   For Time: 200m Farmers Carry (55/35) 21-15-9 KB Swings(55/35) Goblet Squat (55/35) [...]

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The Answer

WOD 6/27/13 Clean & Jerk – 7 minutes to find a heavy single   Clean & Jerk – 2 reps every minute for 7 minutes   3 Rounds For Maximum Reps 30 Seconds of Work: 30 [...]

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Originals

WOD 6/26/13 Back Squat – 2 reps every minute for 10 minutes. Start around 65% of your max. You can add ONLY 5 or 10 pounds to the bar after each set.   For Time: 1000m Run 50 Wall Ball [...]

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Keep Pullin’

WOD 6/20/13 Max Unbroken Pull-Ups   5 Sprints, each for time: 5 Burpees 5 Hang Squat Cleans 200m Run   You will rest after each sprint for approximately as long as the round took you to [...]

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Nook

WOD 6/19/13 Squat Snatch – Find a heavy single   One squat snatch every 30 seconds for 3 minutes   3 Rounds: 20 Push-Ups 20 Box Jumps (24/20) 20 Hollow Rocks 20 Goblet Squats (55/35)

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Riddler

WOD 6/18/13   400m Time Trial   AMRAP in 8 minutes: 200m Run 5 Deadlift (225/155)   Rest 5 minutes   AMRAP in 5 minutes: 100m Run 5 Front Squats (135/95)   Rest 5 minutes [...]

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