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arms

2012-12-28

WOD Row 1000m Rest 4 minutes “Tabata” Thrusters (95/65- M- 75/45) 20 sec work 10 sec rest X4 *2 scores; 1 for row , 1 for total # of Thrusters Time: 3:43 and 17 Rx

2012-12-26

WOD 2 Rds: 50 Pull-ups 75 Sit-ups 50 Overhead squat (75/45, m- 65,35) 75 Double-unders Time: 41:48 65# OH squats (10 jumping push-ups near the end)

2012-12-20

WOD For Time: Run 200m 15 box jumps (24/20) row 300m 15 ring dips 75 Double Unders 15 Ring Dips Row 300M 15 Box Jumps Run 200 m Time: 10:57 (first 5 no band, red band all the rest)

2012-12-18

WOD For time: 5 Front squats 25 pull-ups 4 Front squats 20 pull-ups 3 Front squats 15 pull-ups 2 Front squats 10 pull-ups 1 Front squat 5 pull-ups Post time and load to comments. Weight taken off the floor not the rack. Time: 10:50 (135#) Rx