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Thursday 10/16/14

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Main - CrossFitWarm-up (No Measure)Line up; -high knee skip -butt kick -shuffles -carioca -walking lunges -toy soldiers -spidermans -inch worms -crossovers -hip circles -supermans -FLR -bootstrappers -mtn climbers Rotate for 5 min; -25 DUs/ 50 SUs -12 hollow rockers -20M KB waiter walkStrengthShoulder Press (3-3-2-2-10-10)MetconMetcon (No Measure)EMOTMx15 -15 wall balls…

Tuesday 10/14/14

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Main - CrossFitWarm-up (No Measure)-Jumping jacks -arm swings -squat jumps -toe touch hip ext -trunk circles -thread the needle -shoulder ext -side FLR -rev lunge -perfect pushups Rotate for 6 min; -15 face pulls -Row/Airdyne 15 cal -Waiter walk 20MSkill SessionHandstand Push-ups (12-12-12-12)Muscle Up/ Strict Pullup development (6-6-6-6)MetconMetcon (Time)4 Rounds…