WODs

01OCT2014

STRENGTH Deadlifts – 3,3,3,3 Climbing Sets WOD 5 rounds for time 7 Dips (your choice) 7 T2Bar 7 Hang Power Cleans (135/95)

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30SEP14

Team Metcon – 4 members 400 Air Squats 20 Rope Climbs 300 Burpees 15 Rope Climbs 200 Box Jumps (24/20) 10 Rope Climbs 100 Clean & Jerks (135/95) 5 Rope Climbs Divide as needed with 2 bars per team, but only 1 box per team. Substitute 2X pull-ups for rope climbs if needed.

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29SEP14

Strength Squat Clean 5-5-3-3-1 Partner WOD 10 rounds for time of 10 Thrusters – 95/65 10 KB Swings – 70/50 Alternate rounds with a partner

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