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December 2010

2010-12-11

Warm Up D/U-Stretch “Bear” 10 times Clean Front Squat press back squat press WOD 4 Rounds for time of: 10 dumbell push press (40/20) 10 Overhead walking Lounges (same weight as above) Time: 5:44 #25

2010-12-09

Warm Up D/U – Stretch Row 500 meters 20 Wall Balls 20 Burpees 20 Box Jumps WOD: “Angie” 100 Pull – Ups 100 Push Ups 100 Sit Ups 100 Squats Time: 31:47 (blue/pink band)

2010-12-07

WOD: Cleans on the Minute Example: minute 1-1 clean minute 2 – 2 cleans… until you don’t make the reps in that round. Weight 135/ 85 9 Rds + 7 #85

2010-12-06

WOD 21-18-15-12-9 rep rounds of: 115/75 pound Power snatch Wallball shots, 20/15 pound ball Knees to elbows Time: 12:53  (21, 15, 9) skipped 18 and 12