2/8/15


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WOD Partner WOD For Time: 250 Ball Slams  30/20 EMOTM both partners do: 5 Burpees Kettlebell For time: 100 Alternating Kettlebell Snatches, 24/16 kg Every time you stop do 10 Toes to Bar

9/12/14


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WOD 50 Wall Balls  20/14 Then, 5 rounds of: 30 Double Unders 10 Toes to Bar Then: 50 Wall Balls 20/14 For time. Strength: Front Squat  7X5 at 75% 1RM Do 7 reps every 2 minutes for 5 intervals. Competitors 2 rounds for time of: 20 Box Jumps  30 in. 5 Muscle-ups 30 Box Jumps…

9/3/14


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  WOD For time: 50 Thrusters  95/65 40 Box Jumps  24/20 30 Pull-ups 20 Push Press Run 1 mile   Olympic Weightlifting Hang Snatch 1 Hang Snatch (P1) every minute for 20 minutes. *Increase load throughout   Competitors For time: Tire Flip 200m