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WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 80%)Front Squat (1x5 @ 60%)Front Squat (3x5 @ 70%)Work for the Results (Time)5 Rounds 15 KB Goblet Squats 70/53 20 Cal Bike 15 KB SDHP 70/53 20 Hollow Rocks…

WODMetcon (Time)Buy in 500m Row into 4 Rounds of 10 cal bike 10 Front squats 135/95 40 DUs 200m Run Buy out 500m Row

WODMetconAbbate (Time)For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

WODTGI——-F**K YoU (AMRAP - Rounds and Reps)30 Minute AMRAP 400m Run 10 Ring Dips 10 Box jumps 24/20 10 Renegade Rows (AHAP)

WODWeightliftingDumbbell Thruster (8x5)Metcon (Time)21-15-9 Dumbbell Thrusters 35/25 Burpees Cal Bike