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August 2015

2015-08-27

Strength Barbell Bench Press 4 sets x 8 reps @ 65% of 1 RM WOD 20 Min EMOM: Even: calorie row (10 cal/8 cal) Odd: 1 rope climb + 5 burpees *WOD turns to AMRAP if not able to stay within the EMOM Strength: 120# Total: 20 + 7 burpees …

2015-08-25

WOD For time: 400m sprint Rest 2 mins 800m sprint Rest 3 mins 1200m sprint Rest 3 mins 800m sprint Rest 2 mins 400m sprint Time: 27:43 Rx (Note: My final lap time was 1:36)

2015-08-23

Team WOD Teams of 2: “Deck of Cards” hearts = box jumps (24/20) diamonds = burpees spades = kb swings (1.5/1) clubs = sit ups J = 10 partner wall balls Q = 25 d/u (or 50 s/u) K = 5 jump through partner tire flips A = 2 rope …