WOD

Friday 10312014

Run 800 meters
3 rounds
10 Air Squats
10 Presses
10 Wallball

Karen 150 reps
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Thursday 10302014

21.15.09
Strict Pull Ups
Tire Flips

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WIRN # 41

Fierce Patriot
Robert O Connell

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Tuesday 10282014

Run 400 Meters

21.15.09
21 PVC pass Thru
15 Still Leg Deadlift
09 Overhead Squats

Randy



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Monday 10272014

21.15.09
21 Calorie row
15 Front Squats @ 135
09 Pullups
2 rounds
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Saturday 10252014

Run 3 miles
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Friday 10242014

Row 500 meters
3 rounds
10 second static Hold
10 Hang Cleans
05 Ring Dips
WOD
21.15.09
Elizabeth
Ring Dips
Cleans

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Thursday 10232014

copyright crossfiteast

Row 400 meters
3 rounds of
10 KB Swings
10 Back Squats

21.15.09
A. KBS @ 70
Back Squats@ 185
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