WODs

Monday 7-14-14

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Monday 7-14-14

WOD:

“Fast & Heavy”
21 Dumbbell Thrusters (45/35)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

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Sunday 7-13-14

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Sunday 7-13-14

Box Closed – Rest day or Beach Day!!!

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Saturday 7-12-14

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Saturday 7-12-14

Box Closed:

Active Recovery:

Run, Bike or Swim for 20 mins;

Stretch for 20 mins

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Friday 7-11-14

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Friday 7-11-14

3 Rounds For Time:
185-lb. Deadlifts, 21 reps
15 pull-ups
185-lb. Front Squats, 9 reps

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Thursday 7-10-14

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Thursday 7-10-14

WOD:

For Time:
800m Run
30 Goblet Squats (70/53)
30 Toes to Bar
400m Run
20 Goblet Squats
20 Toes to Bar
200m Run
10 Goblet Squats
10 Toes to Bar

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Wednesday 7-9-14

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Wednesday 7-9-14

WOD:

Every Minute on the Minute for 16 Minutes:
Odd: 7 Hang Power Clean + Shoulder to Overhead (115/75)
Even: 7 Strict Pull Ups

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