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February 8 2014:

Dynamic Warm Up Clean Progression Clean & Jerk 5x(3+1), last 2 at 75% "Tabata this" Tabata Row Rest 1 min Tabata Squat Rest 1 min Tabata Pull Up Rest 1 min Tabata Push Up Rest 1 min Tabata Sit Up Cash Out: Mobility

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Wednesday January 29:

Dynamic Warm Up Clean Progression Clean & Jerk 4x5, last 2 sets @65% Hang Position for Beg FGB 3 1 min max WB (20/14) 1 min max Push Press (75/45) 1 min max Box Jumps (24/20) 1 min max SDHP (75/45) 1 min max Row (cal) 1 min rest Beginners Use (45/25) Cash Out: Sit Ups 3x20, 3xFail Pull Ups

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Saturday January 11:

Dynamic Warm Up Clean Progression Clean & Jerk 2x2 at 80%, 3x1 at 90% Partner WOD, For Time 80 Air Squats 70 Sit Ups 60 Push Ups 50 Pull Ups 40 KB Swings (24/16) 30 Cleans (135/95) 20 HSPU EMOM 3 Burpees Cash Out: Mobility

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