WOD

Monday, December 5, 2016

10 Rounds

:30 sec Wall Balls
:30 sec Burpees
Rest

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Sunday, December 4, 2016

Snatch Push Press

AMRAP in 12 min:
4 MU’s
8 HSPU
16 KB Swings

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December 3, 2016

Tabata This!

Row
Rest

Squat
Rest

Pull-up
Rest

Push-up
Rest

Sit-up

Courtrsty of CF.COM

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Friday, December 2, 2016

Clean Deadlift + High-Hang Clean + Hang Clean
5 x 1

Clean Pull
3 x 3

4 Rounds 
10 cal
Lap farmers carry
12 T2B 

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Thursday, December 1, 2016

30 TGU

Rest

AMRAP in 10
15 Box Jumps
10 DB Thrusters
1 Rope Climb

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Wednesday, November 30, 2016

Snatch Push Press
5 x 3

Pull Ups
3 x Max Reps

8 minutes
500m Row
AMRAP
7 Wall Balls
7 RKB Swings
7 Burpees

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Tuesday, November 29, 2016

Snatch Deadlift + High Hang Snatch + Snatch

Halting Clean Deadlift (upper thigh) + Power Position

4 x
1 length Reverse Lunge Row
20 DB Walking Lunge
8 Glute Ham Raise

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Monday, November 28, 2016

5 rounds
50 DUs
30 Squats
20 Cal Bike
10 Slam Ball

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Sunday, November 27, 2016

Power Jerk
5 x 3

For Time:
20 Alternating DB Power Snatch
20 Knees to Elbows
40 Push Ups
20 Knees to Elbows
20 Alternating DB Power Snatch

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Saturday, November 26, 2016

3 Rounds
500m Row
25 Wall Balls
15 Deadlift
Rest

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