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arms

2017-04-04

WOD 2 x 11 of each (2 min rest between rounds) burpees kb swing (1.5 pd) cal row push press (95) sit-ups d/u pull-ups push-ups box jumps(24″) hang clean (95) toes to bar Time: 8:18, 10:57 (Final time 21:15) Cool down: Cleaned floors and sprayed bug spray

2017-03-22

Warm up 200m run 10 push-ups 10 kb swings (1.5 pd) WOD 5 rounds 300m row 1 clean and jerk (155#) Time: 8:50 Rx Cool down 20 toes to bar 50 sit-ups

2017-03-19

WOD 5 rounds 20 double unders 10 box jumps (24″) 5 kb snatches left arm and 5 kb snatches right arm (1.5 pd) Time: 13:35 Rx