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September 2011

2011-09-07

WOD 3 rounds for time of: 100 m dumbbell Waiter walk,  Right arm (40/30) 60 abmat Sit-ups 100 m dumbbell Waiter walk,  Left arm (40/30) 60 supermans Time: 25:37 Rx

2011-09-05

Partner WOD Stations: Hand Stand Push Ups Box jumps (24/20) Medicine Ball Cleans (20/14) Burpees Thrusters (95/65) Partner 1 runs 400 meters while partner 2 performs an exercise Partner 2 now runs while partner 1 completes the exercise station. Each partner must complete each exercise. Score: Add up total of …

2011-09-03

Partner WOD AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumber plate (45/25). Once Partner #2 …