WOD

Monday 20170725

Cindy
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 min 14
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Saturday 20160723

10 rounds
10 Broad Jumps
10 Box Jumps
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Friday 2160722

25-20-15-10 of
GHD Back Ext.
Med Ball Squat Clean 12
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Thursday 20170721

With a 12/18 lb medicine ball
Run 1 mile
then 50 wallball
then 40 stepups
then 30 medicine ball cleans
then 20 medicine ball burpee sprawls
then 10- 10/10 second tabata medicine ball front squats
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Tuesday 20160718

1,ooo Single turn Jump rope for time
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Monday 20160717

copyright crossfiteast

30 Hang Cleans @ 115
20 OHS @ 95
10 HSPU
rest 2 minutes
4 Rounds
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Saturday 20160716

copyright crossfiteast

Karen
150 Wallball for time
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Friday 20160715

copyright crossfiteast

For Time
2 rounds
400m Run
21 KB Swings (53/35)
then
3 Rounds of
40 Double Unders
50 Sit Ups
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