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Thursday, March 26, 2015

Thursday 3/26/15 WOD

Big old apology for having the wrong info up for Wednesday...what you saw was actually on for today!  Here it is again just in case you missed it:

Warmup 
Dynamic warmup 
2k row challenge 

WOD 
30 Wallballs 20/14lbs
20 Chest-to-bar Pull Ups
20 Wallballs 20/14lbs
15 Chest-to-bar Pull Ups
10 Wallballs 20/14lbs
10 Chest-to-bar Pull Ups

Wednesday, March 25, 2015

Wednesday 3/24/15 WOD

Warmup 
Dynamic warmup 
2k row challenge 

WOD 
30 Wallballs 20/14lbs
20 Chest-to-bar Pull Ups
20 Wallballs 20/14lbs
15 Chest-to-bar Pull Ups
10 Wallballs 20/14lbs
10 Chest-to-bar Pull Ups

Tuesday, March 24, 2015

Tuesday 3/24/15 WOD

Dynamic Warm up
Barbell stretches

Skill
Bench press 5 x3

WOD
12 min AMRAP
15 kb swings
10 box jumps
5 burpees


Sunday, March 22, 2015

Monday 3/23/15 WOD

Warmup
3 min rope 
3 rounds 
10 push-ups 
10 lunges 
10 air squats 

Strength 
Front squat 5x3

Skill
Ring dips/ kipping pull-ups
WOD 
21-15-9
Front squats 
Ring dips

Thursday, March 19, 2015

Thursday 3/19/15 WOD

Warm up
3 rounds
20 burpees
PVC stretches

Strength
Bench 8-8-6-4-2

WOD
7 rounds
7 HSPU
8 front squats
9 bar over burpees