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  • WOD 1/14/13

    5 Sets of 3x OHS Then: 3x[3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 2x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 1x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m

    01/13/2013
    WOD

  • WOD 1/9/13

    Part 1:  2x Squat Snatch OTM 10 minutes Part 2:  5 Rounds- 200m Run 5x Hang Power Snatch 7 TTB 12 Wallballs

    01/08/2013
    WOD

  • WOD 1/7/13

    Part 1:  5×5 Jerk (80%) Part 2: 5x Jerk/10 CTB Pull ups 200m Run 4x Jerk/8 CTB Pull ups 200m Run 3x Jerk/6 CTB Pull ups 200m Run 2x Jerk/4 CTB Pull…

    01/06/2013
    WOD

  • WOD 1/5/13

    OTM (on the minute) 10 Minutes: 2x Power Snatch 20x Double Under Rest 3 Minutes 4 Rounds: 10x OHS 5x Broad Jump Fire Hydrant run (150m)

    01/04/2013
    WOD

  • WOD 1/3/13

    400m Run 40 Wallballs/4 Sled Pulls 200m Run 30 Wallballs/ 3 Sled Pulls 200m Run 20 Wallballs/ 2 Sled Pulls 200m Run 10 Wallballs/ 1 Sled Pull 400m Run

    01/02/2013
    WOD

  • WOD 1/2/13

    3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

    01/01/2013
    WOD

  • WOD 12/31/12

    2 Rounds for time: 800m Run 30 Pull ups 30 Front Squats (115/80) 30 TTB 30 Power Cleans (115/80) Reminder! 6am & 9am classes only!

    12/30/2012
    WOD