Holiday schedule: Wed 11/27: Normal schedule Thurs 11/28: Closed Fri 11/29: 10AM, 11AM IMPROMPTU PULLUP/MUSCLE UP CLINIC TONIGHT AT 6PM! There is a competition in Greensboro (War of the WODs) on Jan 25/26th. If you are thinking of competing,
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WOD 11 07 13 A. Deadlift: 5×6 @ 80% or Snatch Halting Deadlift: 4×3 @ 73% Snatch B. 3 Position Snatch (2 sec pause in bottom on last rep) AHAP. C. 3 Rounds: 9 u/b Deadlifts (275/185) 12 u/b Pullups (Adv:
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WOD 10 30 13 A1. Deadlift: Every 2:00 (0:00-10:00), perform 2 DL. Keep the speed of the reps fast, and increase weight if technique is solid. A2. Hand Release Pushups: every 2:00 (1:00-11:00), perform (5-12 reps) B. For time: 7