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

6-28-13

So long mr. Tiki man Strength: Back squat work up to a heavy 5 Wod: Back squat Push ups 10-8-6-4-2 Hand release Push Ups 10-8-6-4-2 Back Squats (225/155) * Partner A does all rds of Push Ups while alternating work w/ partner B. Partner B completes all rds of Squats....

6-28-12

“Iced coffee” “Chess gang” – another Jeff English original. Run 800m 30 pull ups 40 box jumps 50 push ups 60 burpees 70 v-ups/v-sits/crunches Run...

6-26-12

Strength Back squats 15 minutes work up to a heavy triple Partner wod 10-8-6-4-2 Hand release Push Ups 10-8-6-4-2 Back Squats (225/155) * Partner A does all rds of Push Ups while alternating work w/ partner B. Partner B completes all rds of DL. Once team finishes the...

6-25-13

  Strength: 2 minutes max wall ball shots Rest 3 minutes then: Strict press: 4-4-4-4 WOD: Helen 3 rounds Run 400m 21x KB swing (53#) 12x...

6-21-13

“Fran” 21-15-9 Thrusters Pull ups -Or- 100 squats 10 pull ups 75 squats 20 pull ups 50 squats 30 pull ups 25 squats 40 pull ups Then: Accumulate 5 minutes of...