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USPFC

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Battle Ropes, Friday, 06/20/14

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21-15-9, Thursday, 06-19-14

WOD:

21-15-9 of:
Deadlift, 185/135
Bar Facing Burpees

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Chipper, Friday, 06/06/14

WOD:
10 Handstand Push-ups
20 Box Jumps
30 Pull-ups
40 Burpees
50 Kettlebell Swings
60 Wall Balls
70 Double Unders

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Murph, Friday, 05/30/14

WOD:
“Murph”
For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition reps as needed. Wear body armor or a 20 pound vest. Scale as necessary.

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Warm-up, Thursday, 05/29/14

WARM-UP:
3 rounds of:
10 1-arm Push Press, Right
10 1-arm Push Press, Left
25 Double Unders
10 1-arm Push Press, Right
10 1-arm Push Press, Left
20 Moving Planks

WOD:
AMRAP in 20 minutes of:
200 meter Run
10 Burpee Broad Jumps
20 Sit-ups

Team WOD, Friday, 05-23-14

WOD:

In teams of two complete,
50-40-30-20-10

1-Arm Alternating Dumbbell Snatch, 45/25
Box Jumps, 20″/20″
Burpees onto Plate

Only one athlete works at a time. Each athlete must complete the same amount of reps.

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3, 6, 9…, Thursday, 05-22-14

WOD:

AMRAP in 10 minutes of:
Thrusters, 95/65
Kettlebell Swings, 53/35

Use the following rep scheme: 3-3-6-6-9-9-12-12-15-15….

30 Rounds, Friday, 05-16-14

WOD:
30 Rounds of:
1 Deadlift, 95/65
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Penalty: If you drop or let go of the bar, complete the following:
5 Burpees
7 Toes To Bar
9 Wall Balls

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Chipper, Friday, 05-09-14

WOD:

AMRAP in four minutes:

Rest three minutes then,

AMRAP in six minutes:

Rest three minutes then,

For time:
500 meter Row
10 Burpee Box Jumps
20 Hand Release Push-ups
30 Toes to Bar
40 Kettlebell Swings
50 Wall Balls
60 Double Unders

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