Friends and Family Day!!! WOD: With a Partner 100m- Tire Flips 50m- Frog Hops 100- Flash Push-ups 50- Cal Row 100- Box Jumps 50- Kettle Bell Swings One Person Working at a time
Archive for January, 2012
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WOD 1/6
January 6th, 2012 
admin Skill Work: Double Unders Pistols WOD: 5 Rounds for time: 20- Wall Balls #14 /#20 220m- Run w/ Wall Ball Run is out the Back Door and in the Front Door
WOD 1/5
January 5th, 2012 admin Skill Work: Double Unders Pistols WOD: 24min AMRAP 6- Tire Flips 8- Lateral Hops 10m- Crab Walk
WOD 1/4
January 4th, 2012 admin Skill Work: Double Unders Pistols WOD: Bench Press 5-5-5 Then: Tabata Push-ups
WOD 1/3
January 3rd, 2012 admin Skill Work: Double Unders Pistols WOD: Happy Birthday Robby!!! “When a Pro Turns 22″ 22- Double Unders 22- Squat Cleans #75/#135 22- Ring Dips 22- 10m Sprints 22- Burpee Pull-ups 22- Power Cleans #75/#135 22- Cal Row
WOD 1/2
January 2nd, 2012 admin Skill Work: Double Unders Pistols WOD: Push Press 3-3-3 Front Squat 3-3-3 Thruster 3-3-3 Rest 1 min between sets Rest 3 mins between lifts
