110107 WOD

Press 10,3,3,3

Rest 5 Minutes

"Hee Haw"

15-12-9

Burpees

Pwr Clean (135)

Front Squats

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110106 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Nicole"

AMRAP (20 min)
400m Run
Max Rep Pullups

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110105 WOD

Max Minute Rope Skips

Rest 5 Minutes

"GTO"

10-8-6-4-2

Ground to Overhead (135)

Burpees

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110104 WOD

Deadlift

10,3,3,3Rest 5 Minutes


"Franny"
21-15-9

Pullups
Pushups
Box Jumps

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110103 WOD

BEAR COMPLEX

5 Rounds of 7 Reps each

One rep consists of a :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

-Bar cannot be placed on the ground, except between rounds, even to re-grip. Squats must break parallel. It is acceptable to go from the squats to the push press (thruster), but the clean and front squat are separate movements.


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Happy New Year

Get Out and Enjoy 2011!!!