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30
04
2012

WOD 4.30.12

By: admin0

Technique: Squat Mobility Then for Quality: 20- Air Squats 15- Front Squats 10- Overhead Squats (Rest as Needed) WOD: 5rds for time: 5- Pullups 10- Push-ups 15- Squats Post WOD: Trainer led Stretch and Mobilize!

28
04
2012

WOD 4.28.12

By: admin0

Happy Birthday Cameron Upchurch and Ryan Amos!!! Congratulations Shelby Hall on getting your ASN!!! Pre WOD: Trainer led in Groups WOD: Its a Celebration!!! Buy in: 1000m Row 4rds for time (4th Month of the year and the 4 years it took Shelby to Graduate) 8- Partner Deadlifts 315/405 (8×4 = 32...

27
04
2012

WOD 4.27.12

By: admin0

Pre WOD: Trainer led in Groups Strength: Power Clean- 1RM WOD: “Kelly” 5rds for Time of: 400m- Run 30- Box Jumps 20/24 30- Wall Balls 14/20 (10ft target) Post time… Post WOD: Trainer led Stretch and Mobilize!

26
04
2012

WOD 4.26.12

By: admin0

Pre WOD: Trainer led in Groups Strength: Bench Press- 1RM WOD: “Barbara” 5rds each for Time of: 20- Pull-ups 30- Push-ups 40- Sit-ups 50- Squats Rest 3 mins between rounds. Post time for each round. Post WOD: Trainer led Stretch and Mobilize!

25
04
2012

WOD 4.25.12

By: admin0

Pre WOD: Trainer led in Groups Strength: Deadlift- 1RM WOD: “Elizabeth” 21-15-9 reps of: Clean #95/#135 Ring Dips Post WOD: Trainer led Stretch and Mobilize!


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