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2/5/2014

February 5, 2014 thao

D.R.O.M.s Metcon: 5 Rounds 25 Hand Release Push-ups 25 Box Jumps 25 Double Unders Unbroken

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2/4/2014

February 4, 2014 thao

D.R.O.M.s Skills: Split Jerk Metcon: 2 Rounds (135/95) 15 Cleans 15 Burpees 15 Shoulder to Overhead 15 Burpees 15 Clean and Jerk

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2/3/2014

February 3, 2014 thao

D.R.O.M.s 5 Min EMOM 5 Front Squats (40% 1RM Back Squats) Metcon: 16 Min AMRAP Ladder Squats (10,20,30…) Pull-ups (2,4,6…)

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1/31/2014

January 31, 2014 thao

D.R.O.M.s 5 Min EMOM 5 Deadlifts (70% 1RM) Metcon: “Karabelle” 10 Rounds: 3 Snatches (135/95) 15 Wall Balls (20/14)

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1/30/2014

January 30, 2014 thao

D.R.O.M.s 5 Min EMOM 10 Burpees Metcon: 50 M Rack Walk 21-15-9 Ring Dips Box Jumps 50 M Rack Walk

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1/29/2014

January 29, 2014 thao

400 M Run D.R.O.M.s 8 Min EMOM 5 Push Press @ 70% Strict Press 1RM Metcon: Death By: Odd Minute Hang Clean (115/75) Even Minute Pull-ups *Increase by 2 Reps Each Rd*

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