WOD 2015-09-13

Hero-Workout: "Hansen" (FT: KB Swings, Burpees, GHD Sit-ups)

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WOD 2015-09-12

Strength: Overhead Squats; Workout: 42-30-18 Rep Rounds for Time (Row, Wall Balls)

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The Strict Muscle-up

Video on the Strict Muscle-up

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WOD 2015-09-11

Strength: Bench Presses; Workout: CrossFit Open 14.1 (AMRAP in 10 min: Double Unders, Power Snatches)

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WOD 2015-09-10

Strength: Back Squats; Workout: AMRAP in 19 min (Medball Cleans, Overhead Walking Lunges, Wall Balls)

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WOD 2015-09-09

Strength: Weighted Pull-ups; Workout: 4 RFT (Deadlifts, Burpee Box Jumps)

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WOD 2015-09-08

Strength: Front Squats; Workout: AMRAP in 20 min (Row, Squats, T2B)

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WOD 2015-09-07

Strength: Push Presses; Workout: EMOM for 13 min (Deadlifts, Burpees over Bar)

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WOD 2015-09-06

Hero-Workout: "Blake" (4 RFT: Overhead Walking Lunges w/ Plate, Box Jumps, Wall Balls, HSPU)

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