WODs

21NOV14

Strength – Not for Time 4 rounds of 15m Walking Rack Lunges (135/95) 10 Strict T2 Bar 10 Back Extensions Metcon Death by Clean and Jerk (95/65)

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20NOV14

Barbara (Time) Five Rounds for time of 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3-minute rest after each round Post total time, but do not include the 3 minutes of rest each round.

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19NOV14

Weightlifting 2RM Heaving Snatch Balance in 5 sets Happy Happy Janet (a little early) Metcon – Partner 11 minute AMRAP of 11 Deadlifts (225/155) 22 Box Jumps (24/20) 80 Double Unders Divide as needed

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