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WOD

3
Mar

March 4, 2014

Warm Up: 8-10 min Foam Roll/ La’x ball work 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall...
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2
Mar

March 3, 2014

Warm Up: 10 min Foam Roll/ La’x ball work 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings) 3rds: 10 Bar Kips+ 5 Wall...
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27
Feb

February 28, 2014

CrossFit Games Open WOD 14.1   Warm Up: Run 1 Lap, Hip Mobility Drill x2,  2rds: 10 Bar Kips, 30sec Handstand/ Plank 3rds: 5 Wall Squat, 5...
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25
Feb

February 26, 2014

Please watch today’s video. This is a great explanation of where your grip should be for everything in the front rack position (front squat, thruster,...
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24
Feb

February 25, 2014

Warm Up: Run 1 Lap, Hip Mobility Drill x2,  2rds: 10 Bar Kips, 30sec Handstand/ Plank 3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one...
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19
Feb

February 20, 2014

2x Hip Mobility Drill, 2min Double Under Practice,  3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing Dynamic Warm up Lanes: High knees, butt...
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