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    6199 Dressler Rd. NWNorth Canton, OH, 44720 

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    Wednesday 3/1 2017

    February 28, 2017

    Strength:

    deadlift

    strict pull up

    ring dips

    Wod:

    1,000m row

    then

    20 power cleans (115/85)

    50 lateral bar hops

    20 shoulder to overhead

    50 lateral bar hops

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    Tuesday 2/28 2017

    February 27, 2017

    Coaching session:

    kipping pull ups/chest to bar

    Wod:

    5 rounds

    10 front squats (95/65)

    10 bar over burpees

    7 chest to bar

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    Monday 2/27 2017

    February 26, 2017

    Strength:

    man makers

    back squat

    Wod:

    12 min amrap

    15 supermans

    10 box jumps (24/20)

    5 overhead squats (L)(50/35)

    5 overhead squats (R)(50/35)

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    Friday 2/24 2017

    February 23, 2017

    Strength:

    strict press

    push press

    Wod:

    8 rounds

    4 box over burpees (24)

    8 shoulder to overhead (95/65)

    35 double unders 

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    Thursday 2/23 2017

    February 22, 2017

    Wod:

    5 min amrap

    10 push ups

    10 sit ups

    20 air squats

    rest 1 min

    10 emom

    1 snatch

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    Wednesday 2/22 2017

    February 21, 2017

    Coaching session : 

    hand stand push ups 

    Wod:

    15 min amrap

    200m row

    10 hand stand push ups

    2 rope climbs

    5 power cleans (185/135)

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    Tuesday 2/21 2017

    February 20, 2017

    Strength:

    hollow rocks

    plank hold

    Coaching session:

    knees to elbow

    Wod:

    5 rounds

    20 thrusters (45/35)

    7 knees to elbow

    30s plank hold

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    Monday 2/20 2017

    February 19, 2017

    Strength:

    overhead squat

    Wod:

    21-18-15-12-9-6-3

    overhead squats (95/65)

    bar facing burpees

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    Friday 2/17 2017

    February 16, 2017

    Strength:

    deadlift

    Wod:

    11.2

    15 min amrap

    9 deadlifts (155/105)

    12 push ups

    15 box jumps (24/20)

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    Thursday 2/16 2017

    February 15, 2017

    Strength:

    static hold challenge! 

    Wod:

    100 air squats

    50 sit ups

    100 walking lunges

    50 v-ups

    **3 burpees emom

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    Friday 5/26 2017

    May 25, 2017

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