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Friday December 17 2010 SWOD Shoulder Press 5 5 5+ CWOD 1000m Row Then 3 rounds 25 Kb Swings 25 V-ups 25 Box Jumps

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Wednesday November 24 2010 SWOD Front Squat 3×5 CWOD 25 Handstand Pushups 50 Ring Dips 100 V-ups 200 Double-Unders For Time Time Limit (30:00) [flickr]photo:5206591198[/flickr]

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Wednesday November 10 2010 SWOD Deadlift 3 x 10 3 x 5 CWOD Tabata – 20 seconds on/ 10 seconds off for 8 rounds per exercise Kettlebell Swings 35/26lb V-ups Push Press (60% 1RM) Air Squats...

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SWOD Shoulder Press 5 5 5 CWOD “Painiac”” 3 Rounds 21 Push Press 21 Burpee Pullups 21 v-ups For Time Use 70% your 1RM as your Push Press weight....