WOD 2015-06-01

Strength: Back Squats; Workout: AMRAP in 20 min (Run, KB Swings, Goblet Squats)

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WOD 2015-05-31

Hero-Workout: "Bruck" (4 RFT: Run, Back Squats, Jerks)

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WOD 2015-05-28

Strength: Overhead Squats; Workout: "Baseline From Hell" (5 RFT: Run, Pull-ups, Push-ups, Sit-ups, Squats)

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WOD 2015-05-24

Hero-Workout: "Ozzy" (7 RFT: Deficit HSPU, Run)

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WOD 2015-05-22

Strength: Front Squats; Workout: "Nicole" (AMRAP in 20 min: Run, Pull-ups)

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WOD 2015-05-21

Strength: Pendlay Rows; Workout: 5 RFT (T2B, Wall Balls, Run)

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For Time: 100 Push-ups 800 m Run 75 Push-ups 1200 m Run 50 Push-ups 1600 m Run 25 Push-ups 2000 m Run About Capoot: Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, […]

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WOD 2015-05-19

Strength: Strict Press; Workout: For Time (Double Unders, Run, Row)

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WOD 2015-05-17

Hero-Workout: "Ralph" (4 RFT: Deadlifts, Burpees, Rope Climbs, Run)

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