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07-03-13 WOD Wednesday

Warm UP 200m Run 30 squats, ball slams, bicycle crunches, pull ups and push ups Skill 5 minutes Double Unders WOD 4 Shankle (115/75) 28 Cal ROW x 4RFT After… Continue reading

July 2, 2013 / W.O.D.
06-07-13 Friday WOD

Another week – another slew of PR’s! Time for new skills! Warm Up Amundson Warm up Skill Front rack lunges WOD 5 min AMRAP 15 KB and 30 DU Scaling:… Continue reading

June 6, 2013 / W.O.D.
4-30-13 Tuesday WOD

Warm up run 400 squat 25 pushup 15 x2 Skill roll out on bar, with foam rollers and lacrosse balls WOD Five Rounds OHS 10 10 10 … Continue reading

April 29, 2013 / W.O.D.

07-03-13 WOD Wednesday