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July 2015

2015-07-29

WOD “Crain” 2 rds: 34 push ups 50 m sprint 34 Deadlifts (135/95) 50 m sprint 34 box jumps (24/20) 50 m sprint 34 Clean and Jerks (95/65) 50 m sprint 34 burpees 50 m sprint 34 wall balls (20/14) 50 m sprint 34 Pull ups 50 m sprint *40 …

2015-07-28

WOD 5 Rds: 2 Wall Climbs 10 ring dips 20 alternating pistols 300 m row Time: 25:23 (red band ring dips, assisted pistols)

2015-07-26

WOD “The Chief” Max Rounds in 3 minutes of : 3 Power Cleans (135/95) 6 push ups 9 squats Rest 1 minute. *Repeat for a total of 5 cycles Total: 17 rds + 4 squats Rx

2015-07-24

WOD 3 Rounds: 100 m row 200 m run 1 attempt max D/U’s 100 m row 200 m run 1 attempt max D/U’s 100 m row 200 m run 1 attempt max D/U’s rest 2 minutes *Score is total D/Us Completed Total: 537 Rx

2015-07-22

WOD 400 m run -then- 3 rds: 10 SDHP(95/65) 10 HSPU -then- 400 m run -then- 3 rds: 10 Thrusters (95/65) 10 Pull Ups -then- 400 m run Time: 23:18 Rx