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Tuesday January 11 2011 SWOD Front Squat  5 5 5 CWOD “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds.

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Tuesday December 14 2010 SWOD Front Squat 3 3 3 CWOD 30 Muscle Ups for time. or 90 pullups/Dips (break up reps as needed) [flickr]photo:5262315594[/flickr][flickr]photo:5262315594[/flickr]

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Monday November 15 2010 SWOD Shoulder Press 3 x 3 Push Press 3 x 3 CWOD 7 rounds for time of: 7 Front Squats 95 / 65 lbs 10 Burpees Post total time. [flickr]photo:5181417247[/flickr]

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Friday November 5 2010 SWOD Front Squat 5 5 3 3 1 1 CWOD “Annie” 50 – 40 – 30 – 20 – 10 Double Unders Situps [flickr]photo:5149961318[/flickr]

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SWOD Front Squat  3 x 10 Back Squat 3 X 5 CWOD Row 500m Then 3 rounds 20 Medicine Ball Pushups 40 Medicine Ball Situps For Time [flickr]photo:5098925971[/flickr]