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WOD | 12.09.2016

AMRAP (As Many Rounds As Possible) in 30 minutes of 12 Walking Lunge Steps 15 Plate Sit Ups 15 Banded Hip Extensions 5 Muscle Ups Strongman WOD Zercher Squat 5-5-5-5-5-5 5 rounds for time 20 Cal row 15m KB Overhead Walking Lunge L/R 24/16kg Rest 2′

WOD | 10.09.2016

Hero Helton
AFAP (As Fast As Possible)
3 rounds for time of
800m Run
30 Squat Cleans 30/20kg
30 Burpees

Oly WOD
20 rounds of
2 Hang Power Snatches + 2 Overhead Squats 45/35kg

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WOD | 08.09.2016

AHAP (As Heavy As Possible)
Back squat
3-3-3-3-3

Strength WOD
AHAP (As Heavy As Possible)
Back squat
3-3-3-3-3