121031 WOD

Push Jerk
5,1,1,1

Rest 5 Minutes

Boo Who?!
AMRAP (12 min)
6 Strict Pullups
8 Hang Pwr Snatches (95,63)
12 Bar Hop Burpees
1 min rest

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121030 WOD

Box Squats
10,5,5,5

Rest 5 Minutes

Shady
AMRAP (9 min)
5 Med Ball Cleans
10 V Ups
15 Swings (35/20)

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121029 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

C is for Clean
10-9-8-7-6-5-4-3-2-1
Hang Pwr Cleans (135,75)
HSP
100m Run

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121026 WOD

"Death by 7s"

Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40s,20s)

7 Situps

7 Pushups

7 Broad Jump Burpees

7 Dips

7 Pullups

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121025 WOD

120611 WOD

Jumping Pullups
10,10,10

Rest 5 Minutes

Hurry Up!
50-40-30
Flutterkicks (2 count)
Lunges
Back Extensions

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121024 WOD

KtoE

10,10,10
Rest 5 Minutes

Half Kelly
5 Rds. Of:
200m Run
15 Box Jumps
15 Wallballs

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