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	<title>TheBoltBlog &#187; WOD</title>
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	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
	<lastBuildDate>Mon, 31 Dec 2018 00:43:24 +0000</lastBuildDate>
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		<title>WOD 12.31.18</title>
		<link>https://blog.get-bolt.com/2018/12/30/wod-12-31-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/30/wod-12-31-18/#comments</comments>
		<pubDate>Mon, 31 Dec 2018 00:43:24 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7155</guid>
		<description><![CDATA[A. 
E2MOM - 3 sets
5 Snatch Grip Press
E2MOM - 3 sets
2 (Snatch Grip PP + OHS)
E2MOM - 3 sets
2 Snatch Balance 
or 
2 Pause (5s) OHS
B. 3 RFT
20 Heavy Wall Ball
19 STOH 95/65]]></description>
				<content:encoded><![CDATA[A. 
E2MOM - 3 sets
5 Snatch Grip Press
E2MOM - 3 sets
2 (Snatch Grip PP + OHS)
E2MOM - 3 sets
2 Snatch Balance 
or 
2 Pause (5s) OHS
B. 3 RFT
20 Heavy Wall Ball
19 STOH 95/65]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.27.18</title>
		<link>https://blog.get-bolt.com/2018/12/27/wod-12-27-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/27/wod-12-27-18/#comments</comments>
		<pubDate>Fri, 28 Dec 2018 00:52:34 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7151</guid>
		<description><![CDATA[A. Back Squat 6x2
*Build to heaviest set of 2 on set 4, then set  5@95% and set 6 at 90% of best set
*Compare to 12.11.18
B. AMRAP 10
9 Thrusters 95/65
35 Double Unders]]></description>
				<content:encoded><![CDATA[A. Back Squat 6x2
*Build to heaviest set of 2 on set 4, then set  5@95% and set 6 at 90% of best set
*Compare to 12.11.18
B. AMRAP 10
9 Thrusters 95/65
35 Double Unders]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.17.18</title>
		<link>https://blog.get-bolt.com/2018/12/16/wod-12-17-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/16/wod-12-17-18/#comments</comments>
		<pubDate>Mon, 17 Dec 2018 04:24:58 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7149</guid>
		<description><![CDATA[A Back Squat 8x1
@ Best set of 2 on 12.11.18
B. AMRAP - 12
6 Challenging HSPU
9 TTB
12 Pistols or Walking Lunges]]></description>
				<content:encoded><![CDATA[A Back Squat 8x1
@ Best set of 2 on 12.11.18
B. AMRAP - 12
6 Challenging HSPU
9 TTB
12 Pistols or Walking Lunges]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.14.18</title>
		<link>https://blog.get-bolt.com/2018/12/13/wod-12-14-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/13/wod-12-14-18/#comments</comments>
		<pubDate>Fri, 14 Dec 2018 02:05:39 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7147</guid>
		<description><![CDATA[A. Thruster 5x5
B. For Time - 13min Cap
700m Row
70 Air Squats
500m Row
50 Wall Ball
300m Row 
30 Heavy Goblet Squats]]></description>
				<content:encoded><![CDATA[A. Thruster 5x5
B. For Time - 13min Cap
700m Row
70 Air Squats
500m Row
50 Wall Ball
300m Row 
30 Heavy Goblet Squats]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.13.18</title>
		<link>https://blog.get-bolt.com/2018/12/12/wod-12-13-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/12/wod-12-13-18/#comments</comments>
		<pubDate>Thu, 13 Dec 2018 02:10:58 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7145</guid>
		<description><![CDATA[A. E2MOM - 4 sets
2 Muscle Snatch + 2 Pause OHS (3s) + 1 High Hang Snatch
B. E3MOM - 5 sets
Snatch DL +  Snatch + Hang Snatch
C. AMRAP 10
10 Box Jumps 24/20
10 KB Swing 70/53
10 HSPU]]></description>
				<content:encoded><![CDATA[A. E2MOM - 4 sets
2 Muscle Snatch + 2 Pause OHS (3s) + 1 High Hang Snatch
B. E3MOM - 5 sets
Snatch DL +  Snatch + Hang Snatch
C. AMRAP 10
10 Box Jumps 24/20
10 KB Swing 70/53
10 HSPU]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 12.12.18</title>
		<link>https://blog.get-bolt.com/2018/12/11/wod-12-12-18/</link>
		<comments>https://blog.get-bolt.com/2018/12/11/wod-12-12-18/#comments</comments>
		<pubDate>Wed, 12 Dec 2018 02:34:45 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=7143</guid>
		<description><![CDATA[A. 5 sets
20/15 Cal AB
400m Run
6 Hang Clean and Jerk
rest 2min
B. Mobility
Foam Roll Quads + IT Bands
Pigeon Stretch 2mins each
Couch Stretch 2mins each]]></description>
				<content:encoded><![CDATA[A. 5 sets
20/15 Cal AB
400m Run
6 Hang Clean and Jerk
rest 2min
B. Mobility
Foam Roll Quads + IT Bands
Pigeon Stretch 2mins each
Couch Stretch 2mins each]]></content:encoded>
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