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November 2010

2010-11-20

Warm Up: CFWUx2 Skill Snatch WOD 800 Meter Run Thruster/Clean (115/65lbs) 10-2 8-4 6-6 4-8 2-10 800 Meter Run Time: 21:11 75#

2010-11-19

Warm Up “Bear” Skill Snatch WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24/20 inch box 20 Wallball shots, 20/15 pound ball Warm Up “Bear” Skill Snatch WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb …

2010-11-16

Warm Up CFWUx2 Skill Snatch WOD 3 Rounds for time of: 10 overhead Squats (135/95) 50 Double Unders Time: 24:04  75# D/U

2010-11-15

Warm Up 1 min D/U Stretch “Bear” Skill Snatch WOD AMRAP 8 min 4 Handstand push-ups 8 Kettlebell swing (2/1.5 pood) 12 GHD sit-ups Results: 5 rounds + 1 kb. (pink/blue, 1.5 pood)

2010-11-13

Warm Up 25 D/U 20x20x20 SKILL Thruster WOD 3 Rounds for time of: 50 Box jumps (24/20) 40 Dumbell Push Press (30/20) 30 Sit ups 400 meter Run Time: 35:29  20# DB