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29
07
2011

WOD 7/29

By: admin0

WARM UP:Run 400 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: ‘Filthy Fifty’ For time: 50 Box Jumps 24″ 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees to Elbow 50 Push Press 45/33 50...

28
07
2011

WOD 7/28

By: admin0

WARM UP:Run 400 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For Time: 100 Tire Flip Jump Throughs

27
07
2011

WOD 7/27

By: admin0

WARM UP:Run 400 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For Time: 21 Pull-ups 21 Kettlebell Swings 53/35 lbs 21 Sit-up (abmat)s 6 Burpees 15 Pull-ups 15 Kettlebell Swings 53/35 lbs 15 Sit-up (abmat)s 12 Burpees 9 Pull-ups...

26
07
2011

WOD 7/26

By: admin0

WARM UP:Run 400 Meters 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Strength Push Press 3-3-3-3-3 Then Row 1000 Meters for time

25
07
2011

WOD 7/25

By: admin0

WARM UP: 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: “Mini-Kelly” 3 rounds for time: Run 400 meters 30 Box Jumps (24″/20″) 30 Wall Balls (20/14)


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