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arms

2016-12-06

WOD 15 min AMRAP 30 d/u 8 squat cleans (115/80) 30 d/u 8 thrusters Total: 2 rounds Rx (Not feeling well and could not string together the double unders)

2016-11-27

WOD  8 ring push-ups 8 push press (135/95) 16 sit-ups Time: 26:38 (95# half cleans and half push press, first 4 rounds rings all the rest regular push-ups)

2016-11-22

WOD Deck of cards Hearts = squats Diamonds = sit-ups Clubs = push-ups Spades = box jumps (20″) Jack = 200m run Queen = 5 pull-ups King = 10 kettle bell swings (1.5 pd) Ace = 50 double unders Time: 33:57 Rx (partnered with Kat)

2016-11-14

WOD 1 “Annie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups Time: 8:36 WOD 2 Half “Cindy”  10 min AMRAP 5 pull-ups  10 push-ups  15 air squats Total: 6 rounds + 5 pull-ups 

2016-11-05

WOD 10 -> 1 thrusters (75#) 1 -> 10 burpee box jumps 50 – 40 – 30 – 20 – 10 calorie row 10 – 20 – 30 – 40 – 50 sit-ups  Time: 42:13 Rx (slow pace)

2016-10-08

Team WOD @ 9 am “Deck of Cards” *Teams of 4 Diamond = KB swings (1.5/1) Spade = pull-ups Hearts = push-ups Club = hang power clean (115/75) Queen = 2x per person: 1 wall jump + 1 rope climb King = 200m run + 30 D/U (Scale is 60 …