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30
11
2011

WOD 11/30

By: admin0

WARM UP: Trainer Dictated Dynamic Warm-up Skill Work: Double Unders WOD: Happy Birthday Josh!!! “Mr. Joshua” 5 Rounds For Time: 400m Run 30 GHD Sit-ups 15 Deadlifts #205/#250

29
11
2011

WOD 11/29

By: admin0

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Skill Work: Muscle Up WOD: Jeremy Turns 29! For Time: 29 Muscle ups 29 Bear Complexes #65/#95 29 Barbell Turkish Get-ups #35/#55 Sub 29 Pull-ups and 29 Dips for Muscle-ups.. Use Rings if you can!!

28
11
2011

WOD 11/28

By: admin0

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD: 15min AMRAP 5- Strict Pull-ups 7- Push Press #65 / #115 9- Knees to Elbows


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