110831 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Mighty Troy"
15-12-9
Cleans (135)
Knees to Elbows

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110830 WOD

McGhee
AMRAP (30 min)
5 Deadlifts (275)
13 Pushups
9 Box Jumps

In rememberance of Corporal Ryan McGhee.

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110829 WOD

OH Squats
10,3,3,3

Rest 5 Minutes

Baller
3 Rounds of 3 Minutes
200m Run w/ball
20 Swings w/ball
20 Presses w/ball
Max Rep WallBalls
Rest 1 Minute

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110827 Open Gym

110826 WOD

"TOPO"

1200m Run
21-pull ups, push ups, sit ups,squats
800m Run
15- pull ups,push ups,sit ups,squats
400m Run
9- pull ups, push ups, sit ups, squats

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110825 WOD

Thrusters10,3,3,3

Rest 5 Minutes

Springs
10 - (1 minute) Rounds
3 Burpees
Max Rep Double Unders

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