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Wednesday, May 2nd, 2012

Strength: Hang Clean: 6×3 WoD: 2 Rds (4min work/2min rest) -1 Stone 2 Shoulder -5 Jumping Goblet Squats -9 Toes 2 Bar

Wednesday, April 4th, 2012

Strength: Hang Snatch: ~20min -work singles and doubles; be quick under the bar WoD: 3 Rds 2min AMRAP: -4 HSPU’s -4 Lateral OTB Jumps (rest 30 sec) 2min AMRAP:

Friday, March 9th, 2012

Strength: Back Squat 1RM WoD: Open Workout 12.3

Wednesday, September 28th, 2011

Strength: Power Snatch:4×3 WoD: 4RFT 150m Sandbag Zercher Carry 10 Burpee Box Jumps 10 Toes 2 Bar