Monthly Archives: December 2013

WOD Wed 12/18/13

Warm Up 8 Rounds: 5 Ring Push 5 Ring Row 1 Min DU Strength 8 Rounds 3 Pull Ups / 1 Snatch or (Snatch Grip Deadlift + Hang Snatch HP + Power Snatch + Squat MOB/OH Squat Practice) WOD 30 Pull Ups 30 Burpee 30 V-Ups 30 MB Slams 30 KB Swings 30 Air Squats 50 Double Unders (150 Single Under) 1 Round for time...

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12/17/13

Warm Up 5 Rounds 5 Sumo Deadlift High Pull 5 Ring Row 5 Ring Push Strength Back Squat 95%x1+ 8 Rounds 3 Perfect Push Ups (partner adds weighted 10/25lbs) WOD 10 Jumping Lunge 1 Seal Walk 10 Sec L-Sit Leg Lift 1 Ag Inch Worm 10 V-Ups 5 rounds For Time...

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