WOD

20140731 Thursday

Linda
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10-9-8-7-6-5-4-3-2-1
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WIRN 30

Level Two - Trainers Manual
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20140729-Tuesday

Grace
Clean and Jerk 135 lbs
30 Reps for time
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20140728 Monday

Kelly
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
5 Rounds
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20140726 Saturday

Saturday
Run a 5 K.
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20140725 Friday

Randy
75# Power Snatch 75 reps
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20140724 - Thursday

copyright crossfiteast

Jackie
1000 meter row
Thruster 45 lbs. (50 reps)
Pull-ups (30 reps)
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WIRN- 29 - Dr Dre.

copyright crossfiteast

Dr. Dre- By Ronin Ro
The story of a Music Icon

I can't get there from here without a lot of behind the scene help.
1. Thanks Ed...I know the Boys are safe.
2. Thanks LaToyle, I know the Classes are covered.
3. Thanks to my athletes, I know you earned your rest.
4. Thanks CFSS, I know I earned my rest...
5. Thanks to God, for giving me a wonderful wife,life and friends to take a minute and enjoy...
I'm going back to CALI !!
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