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12/14/18 Friday

Strength: Squat Clean Work up to a heavy single. Wod: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb....

12/11/18 Tuesday

Strength: Push Jerk 2-2-2-2-2-2-2 Wod:50-40-30-20-10 reps for time of: Wall Baal Shots 20/14 Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in....

12/10/18 Monday

15-12-9 reps for time of:  Power Snatch, 115/75  Chest-to-bar Pull-ups  15-12-9 reps for time of:  Hang Squat Clean, 115/75  Knees-to-elbows  Ring Dips  15-12-9 reps for time of:  Burpees, bar-facing  Deadlift, 115/75  Push Press, 115/75  *Rest 5 minutes between...