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December 2010

2010-12-30

WOD 5 Rounds for time: Hill Run (touch the walking path gate at the top of Joseph St) 10 Dumb Bell Hang Squat Cleans 40/30 15 Burpees Time: 28:35 – 30#

2010-12-28

WOD Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no …

2010-12-23

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (1.5 Pood KB) 15 burpees Time: 23:25

2010-12-22

WOD 30 box jumps (30″ box) 30 dumbbell push press (30#) 30 pull ups 30 walking lunges 30 double unders 30 kb swings (1.5 pood a.k.a. 53 lbs) 30 burpees Time: 21:09