Monthly Archives: September 2013

WOD Mon 093013

Strength  5×5 OH Press Pull Up WOD  10 Burpee 20 Sit Ups 12 Min AMRAP Gymnastics Hip/Anke MOB 4 Rounds/30 Secs -Squat -Butterfly -Straddle -Frog (banded straddle)...

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WOD Fri 092713

Strength 5×5 Front Squat BTN Push Jerk  Clean&Jerk 3,3,3,1,1,1,1 Pull Ups 8×3 WOD Jen: 100 push ups 75 thrusters 65/45 50 med ball clean 25 ball slams For Time...

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WOD Thur 092613

Strength  Deadlift 8 x 3 / 8 x 30 Med Ball Clean Technique / 8 x 3Min 20 Sec L-Sit and MOB Work WOD 8 x 1 Armed Push Up 8 x Knee to Single Leg Squat 8 Single Leg V-Up 8 Min AMRAP  ...

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