WODs

24OCT14

Weightlifting Front Squat (5,5,3,3,1) Metcon – Partner 12min AMRAP 4 Wall Ball (20/15) 4 Pull ups 4 Snatch (95/65) 8 Wall Ball (20/15) 8 Pull ups 8 Snatch (95/65)… Continue to climb by 4s until time is called.

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23OCT14

Weightlifting 20 minutes to find a 2RM Bench Press Metcon (Time) 150 KBS (53/35) EMOM 3 SOH (155/105) EMOM starts at 3,2,1,go…

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22OCT14

Partner MetCon Day Alternate Rounds 8 minute partner AMRAP 5 Squat Snatch (135/95) 10 Bar facing Burpees Rest 3 minutes, and then… 8 minute partner AMRAP 10 Hang Power Cleans (135/95) 20 Push ups Rest 3 minutes, and then… 8 minute partner AMRAP 10 Box Jump-Overs (24/20) 20 Sit ups

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