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Archive for May 2011


WOD 4 x 400 M Run Rest 3 Min Between **Stay within 5 Sec of best Rest 5 Min 500 M Row TT **10 Pushups per 5 sec

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WOD 9 x 2 Press @ 85% 1 RM 5 Thrusters 5 Lateral Burpees 5 Thrusters 25 DU 8 Min AMRAP RX = 115/75 PHA = 135/95

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WOD 21 KB Swing 18 Box Jumps 15 OHS 12 Pullups 3 RFT RX = 1.5/1 pood, 95/65 PHA = 2/1.5 pood, 115/75, 24 in

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WOD 1 Mile Time Trial 20 Power Cleans 1 lap Around Building FOR TIME RX = 155/105 PHA/Team 2 Mile Time Trial 20 Power Cleans FOR TIME PHA = 185/125

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WOD – Helen 400 M Run 21 KB Swings 12 Pullups 3 RFT RX = 1.5/1 Pood

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