WOD

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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WIRN # 41

The Lt Didn’t Know
Jeff Clement
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Tuesday 10212014

copyright crossfiteast

Row 500 meters &
3 rounds
10 Rack-rerack
10 Still leg Deadlift
10 Bent over Row DB

21.15.09
Cleans@ 115
Deadlift@ 155
Bench Press@ 135
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Monday 10202014

copyright crossfiteast

Run 400 Meters
3 rounds
10 Second chinup hang
10 OHS
10 Ground curl ups
WOD
21.15.09
OHS @ 115
T2B


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Saturday 10182014

ANNIE
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Friday 10172014

Row 500 meters &
3 rounds
10 Push Jerk
10 Med Ball Clean
10 Push Jerk
WOD
21 Clean and Jerk
15 Muscle Ups
09 Rope Climb

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