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Tuesday

Amanda and Alannah

Amanda & Alannah

A.  Strict Press 5RM
then 2×5 @ 90%

B.  20 min AMRAP
400m plate run 45/25
15 Plate G2O 45/25
30 Double Unders

By |April 20th, 2015|WOD|0 Comments

Monday – #8:30am and 5pm classes only

image

Akiel

A. Back squat 8×4 at 80%

Skill: Muscle Ups

B.  3 Rounds for Time

5 muscle ups

10 hang power cleans (135/95)

15 box jump overs (24/20)

By |April 19th, 2015|WOD|0 Comments

Sunday

mel and matt row

Matty G & Melissa

A.  10 min AMRAP:
Row 250m
6 TnG Power Clean 115/75
30 double unders

rest 3 min

B.  8 min AMRAP:
9 Russian KBS 70/53
6 BJ step down 24/20

Cash Out:
20 TGU (10 ea arm)

By |April 18th, 2015|WOD|0 Comments