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Friday August 19, 2011

Buy-in: 5-10-5-15

Push-up

Pull-up

WOD: Skill Work/Work Your Weakness

This is a improve technique day: NOT a move big weights day!

Pick from this list

HSPU

Oly Lifts

Muscle-ups

DHPU

Kip

Email a coach if you have another skill/lift you would like to practice

Saturday August 20, 2011

Hero WOD: 50-40-30-20-10

“MORRISON”

Wallball20/16

Box Jumps 24/20

KBS 55/35 

Sunday August 21, 2011

Amnesty

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