FRIDAY WOD 3/7/14

Posted by on Mar 6, 2014 in WOD

12 Minute AMRAP 21-15-9 Power Snatch (115/80) Toes To Bar After completing your rounds of 21-15-9 with whatever time is left of the 12 Minute AMRAP you will do box jumps.

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TUESDAY 3/4/14

Posted by on Mar 3, 2014 in WOD

TUESDAY WOD Performance WOD 4 Rounds 10 Weighted Jumping Lunges (Pick Your Own Weight) Rest 60 Seconds Max Reps GHD Sit Ups Rest 60 Seconds THEN 7 Minute AMRAP Wall Balls (20/14) EMOM 5 Dead Lift (225/155) In this workout you will do as many wall balls as possible in 7 minutes. At the top of every minute you will do 5 Dead Lift. Total score is that amount of wall balls you get in 7 minutes

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