WOD

Thursday 20160929

Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
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Tuesday 2016027

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
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Monday 20160926

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge
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Friday 20160923

Run 3 miles
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Thursday 20160922

5 rounds for time of:
3 rope climbs
Run 400 meters

Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.
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Tuesday 20160920

copyright crossfiteast

150 wallballs for time.
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Monday 20160919

3 Rounds for Time "
400 meter run
10 Burpees
10 back squats@75%
10 knee to elbows
3 rounds for time
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Saturday 20160917

Take your animal and go for a trail run, or long walk. reflect and be thankful. Not for time.
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