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Tuesday 4/29/14

Wind Capacity (24 Minutes to complete):
4 rnds of 400M Run + 500M Row
(Rest 60 secs btwn sets)

WOD (12 Minute Cap)
50x Hollow rocks
5x Rope climbs
25x Push Balls #30/20 (No squat needed)
5x Rope climbs
50x Abmats

04/28/2014

Published by cross151 at 04/28/2014

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Workout of the Day

4-29-14 WOD

Tuesday 4/29/14 Wind Capacity (24 Minutes to complete): 4 rnds of 400M Run + 500M Row (Rest 60 secs btwn sets) WOD (12 Minute Cap) 50x […]

04/24/2014

Published by cross151 at 04/24/2014

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Workout of the Day

4.25.14 WOD

Friday 4/25/14 Mobility Spend 15 min working hip and shoulder mobility METCON “Annie’s Twisted Ladder” 50-40-30-20-10-20–30-40-50 Double Unders Abmat sit ups E3MOM 1x rope climb

04/23/2014

Published by cross151 at 04/23/2014

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Workout of the Day

4.24.14 WOD

Thursday 4/24/14 Strength Squat Cycle: Front at %’s (Same Rep & % Scheme as Monday) 5 min rest 7 attempts to build to a heavy 1 […]

04/22/2014

Published by cross151 at 04/22/2014

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Workout of the Day

4.23.14 WOD

Wednesday 4/23/14 Mobility Spend 10 minutes working shoulder and spine mobility Strength 5×5 Press 70% 9×1 Push Jerk (try & increase weight each set) METCON: 15x […]