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Saturday, July 26, 2014


Hero WOD: “Wyk



5RFT

5 Front Squats (225/155)

5 Rope Climbs

400m Run w/Plate (45/25)

Friday, July 25, 2014


Skill: Stones



WOD: Alternating EMOM

20 Min EMOM

Even Min: 2 Stone to Shoulder, then 3 MU

Odd Min: 2 BackSquat (275/185), then 3 MU

(MU’s can be Ring or Bar, 1 for 1 on scaled versions due to time constraint)

Thursday, July 24, 2014

Wednesday, July 23, 2014


Skill: Snatch



WOD:

5 Rounds for time:

15 - Box jump overs 20”/24”

9 - Ring dips

3 - Deadlift 315/215 lbs

Tuesday, July 22, 2014


Skill: Turkish Get-up



Partner WOD:

3 RFT

40 Pull Ups

30 Burpees

20 Wall Balls

10 HSPU