Skill: Clean and Jerk Technique Strength: 2RM Clean and Jerk

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Grand Opening

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September 12, 2013

Skill: Ring Dips Strength: 3rds Max Effort Ring Dips. Metcon: 4x400m Repeats. Rest for exactly how long it takes to complete 400m sprint.  

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September 11, 2013 – WOD

Today being the anniversary of 9-11-2001 we will be doing a Hero WOD to commemorate the individuals that have sacrificed to give us the freedoms we take for granted. WOD: DT 5 Rds for time 12 Deadlifts (155#) 9 Hang Power Cleans (155#) 6 Push Jerk (155#)

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