WOD 2015-11-30

Strength: Back Squats; Workout: 3 RFT (Row, Squats, Run)

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Hero-Workout: "Roney" (4 RFT: Run, Thrusters, Push Presses, Bench Presses)

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Strength: Deadlifts; Workout: AMRAP in 15 min (Cleans, Front Squats, Box Jumps)

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Strength: Weighted Pull-ups; Workout: For Time (Snatches, Pull-ups, Clean & Jerks, Box Jumps, Front Squats, Push-ups, Deadlifts, Row)

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

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Strength: Back Squats; Workout: AMRAP in 21 min (Row, Box Jumps, KB-Swings)

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Video on the Dumbbell Push Press

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Strength: Strict Presses; Workout: AMRAP in 4 Minutes (Deadlifts, Burpees over Bar)

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Strength: Front Squats; Workout: 3 RFT (Row, KB Swings, Ring Rows)

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