WOD 2015-07-27

Strength: Front Squats; Workout: AMRAP in 20 min (Shuttle Run, Dumbbell Snatches, Box Jumps)

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WOD 2015-07-09

Strength: Pendlay Rows; Workout: AMRAP in 12 min (Dumbbell Snatches, Push-ups, Jumping Lunges)

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WOD 2015-06-22

Strength: Overhead Squats; Workout: AMRAP in 10 min (Bar Muscle-ups, Dumbbell Snatches, Box Jumps)

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WOD 2015-06-12

Strength: Front Squats; Workout: 5 RFT (Sprint, Dumbbell Snatches, Squats)

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WOD 2015-05-27

Strength: Deadlifts; Workout: AMRAP in 14 min (Double Unders, Box Jumps, Dumbbell Snatches)

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WOD 2015-02-12

Strength: Push Press; Workout: AMRAP in 15 min (Dumbbell Power Snatches, Burpees)

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WOD 2014-12-17

Strenght: Overhead Squats; Workout: 21-15-9 (DB Snatches, Strict Pull-ups, Man Makers)

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3 Rounds for Time: 21 Dumbbell Snatches – Right Arm (m: 40 lbs, f: 25 lbs) 21 L-Pull-ups 21 Dumbbell Snatches – Left Arm 21 L-Pull-ups About Joshie: In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007. Release on 2007/12/22

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