Wednesday 13th Dec: WOD

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Strength – Build to a heavy Back Squat 1rm Build to a heavy Bench Press 1rm Conditioning – 2 Rounds for Time 100 Double Unders 50 Lunges 25 Sit ups

Saturday 9th Dec: WOD

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“Murph” For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and … Continued

Thursday 7th Dec: WOD

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Strength – Back Squats 4 x 5 @80% Conditioning – 7 Rounds for time 7 Wallballs (6/9) 7 HSPU 7 Thrusters (35/50) 7 TTB 7 Squat Clean 7 Burpee over bar

Wednesday 6th Dec: WOD

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Strength – Push Press 4 x 5 @80% Conditioning – 12 min AMRAP Buy in 1km run 15 Deadlifts (70/120) 10 Cleans (50/80) 5 Overhead Squats (40/70)

Tuesday 5th Dec: WOD

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Strength – Deadlifts 4 x 5 @80% Conditioning – 5mins AMRAP 20 Thrusters (30/45) 100m Run (2mins Rest) 8 min AMRAP 10 KB swings (16/24) 10 Push ups 10 Pull ups 10 Double Unders *each round goes up by 10 … Continued

Saturday 2nd Dec: WOD

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Partner Wods (one person working at the one time all times) 7min AMRAP 20 Wallballs (6/9) 20 TTB 20 KB Swings (16/24) 20 Double Unders 1min rest 7min Ladder (C&J reps go up by 2 reps) 2 Clean and Jerk … Continued

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