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31
01
2012

WOD 1/31

By: admin0

Skill of the Week: Squat, Squat, Squat WOD: 3rds For Time: 500m- Row 5- Pistols (each leg) 15- Kettle Bell Swings #53/#70  

29
01
2012

WOD 1/30

By: admin0

Hydrostatic Body Fat Test Today!!!! Skill of the Week: Squat, Squat, Squat WOD: “J.T.” For Time 21-15-9 reps of Handstand push-ups Ring Dips Push-ups  

28
01
2012

WOD 1/28

By: admin0

Friends and Family Day!!!! WOD: With a partner: 20min AMRAP #1- Runs around building (250m) #2 – AMRAP of 5- Reverse Sit-ups 7- Flash Push-ups 9- Air-Squats Then you switch, picking up where your partner left off!!!

27
01
2012

WOD 1/27

By: admin0

Skill of the Week Kipping Pull-ups WOD: Full Clean 3-3-3-3 Then: 5 Min AMRAP 5- Jumping Lunges 10m- Bear Crawl    

26
01
2012

WOD 1/26

By: admin0

Skill of the Week Kipping Pull-ups WOD: Press- 5-5-5 Then 3rds for Time: 12- Jumping Squats 6- Pull-ups    


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