Workout of the Day

Monday Nov 25

SWOD
EMOM 5 min
Cleans (1 High Hang + 1 Low Hang) 70%
Then rest 1 minute (load to 85%)
EMOM 5 min
2 Cleans 85 %

WOD
5 Rounds
3 Muscle Ups
6 Burpee Box Jumps (30/24)
9 HSPU
12 Pistols

11/24/2013
Published by cross151 at 11/24/2013
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11.25.13 WOD

Monday Nov 25 SWOD EMOM 5 min Cleans (1 High Hang + 1 Low Hang) 70% Then rest 1 minute (load to 85%) EMOM 5 min […]
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11/21/2013
Published by cross151 at 11/21/2013
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11.22.13 WOD

Friday Nov 22nd Benchmark/Hero WOD Partner “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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11/20/2013
Published by cross151 at 11/20/2013
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11.21.13 WOD

Thursday Nov 21 SWOD Deadlift 4×7 (moderate weight) WOD **With a Partner** Chipper 60 Ring Dips 120 Alt Kb Push Press 180 abmat Cash out 50 […]
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11/19/2013
Published by cross151 at 11/19/2013
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11.20.13 WOD

Wednesday Nov 20 SWOD 5×3 Med Ball cleans (Members) 5×3 Clean 75-80% WOD 2 Rounds for total reps 1 min each movement per round -Back Squat […]
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