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Wednesday

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Tom

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A.  Split Jerk -work to a Max in 20 Minutes

B.  Texas Cardio
In teams of 2 complete Max reps in each station for 2 minutes.
One athlete works at a time. 30 seconds rest between stations.

Sandbag Half Moons
DB burpee box step up and overs
Slam balls
Rope climbs
Double unders
Weight vest shuttle run
High box jumps

By |November 25th, 2014|WOD|0 Comments

Tuesday

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Dave & Sean

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A.  EMOM 10

Odd:  2 Deadlift start Moderate and add 10# each minute

Even:  2 HSPU

B.  Diane

21-15-9

Deadlift (225/155), (L2 205/135), (L3 185/125) * scale from there

HSPU

Cash Out:  100 MB Partner Passes

By |November 24th, 2014|WOD|0 Comments

Monday

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Bear, Olivia & Marc

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GET EXCITED GUYS – IT’S TESTING WEEK!
You all have put in a lot of work these past weeks and we can’t wait to see how far everyone has improved!  First tester will be FRAN!

A.  EMOM 6
1 Squat Clean Thruster  95/65
*Add 5# each minute

B.  FRAN
21-15-9
Thrusters 95/65  (L2 85/55), (L3 75/45)
Pull Ups

Cash Out: Tabata Stir the Pot on MB

By |November 23rd, 2014|WOD|0 Comments