Monday September 23rd 

SWOD: Mobility warm up
7 sets of:
Power Clean x 1.1.1 Pause and reset 10 seconds before next reps pull.

WOD
Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row/Run 500 Meters
25 Wall Ball Shots

09/22/2013
Published by cross151 at 09/22/2013
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9-23-13 WOD

Monday September 23rd  SWOD: Mobility warm up 7 sets of: Power Clean x 1.1.1 Pause and reset 10 seconds before next reps pull. WOD Every 6 […]
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09/04/2013
Published by cross151 at 09/04/2013
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9-5-13 WOD

Thursday September 5th  Mobility Warmup SWOD Sprint Suicide 4×100 with 50m suicide WOD Four rounds for max reps of: 60 seconds of Pull-Ups 60 seconds Double […]
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09/02/2013
Published by cross151 at 09/02/2013
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9-2-13 WOD

Tuesday September 3rd  SWOD Strict press 4×6 WOD  800 Meter run then Five rounds for time of: 7 Push Presses (135/95 lbs) 7 Back Squat (135/95 […]
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08/28/2013
Published by cross151 at 08/28/2013
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8-29-13 WOD

Thursday August 29th SWOD 4 Rds 3x each arm Turkish Get-Up Rest 90 seconds WOD 15 min AMRAP 20-yard Bear Crawl 5x KB snatch Rx-AHAP 200 […]
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