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February 2016

2016-02-28

WOD 1000m run 50 sit ups 50 squats 800m run 40 walking lunges 40 push ups 600 m run 30 D/U (Scale: 90 s/u) 30 hip extensions 400m run 20 box jumps (24/20) 20 pull ups 200 m run 10 ring dips 10 hspu Time: 34:12

2016-02-26

WOD 20 min AMRAP 6 muscle ups 6 burpees 6 HSPU 6 alt. pistols *Scale for muscle ups is 6 c2b pull ups + 6 hand release push ups Total: 6 rounds + 2 hand release push-ups (scaled)

2016-02-24

WOD 3 rds for time: 55-44-33 D/U (Scale: 110-88-66 S/U) 40-30-20 Sit-Ups 20-14-8 KB Swings (1.5/1) *Complete 55 d/u, 40 sit ups, 20 kb. Then 44 d/u, 30 sit ups, 14 kb etc. **30 minute time cap ***Repeat 7/30/14 Time: 28:59 Rx