WODs

31OCT14

Weightlifting 4 sets to find a 5RM deadlift Metcon – Partner – 10 minutes 4 Power Cleans (155/105) 5 Front Squats (155/105) 6 Burpees Alternate rounds

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30OCT14

Weightlifting Shoulder Press (8,6,4,2) Follow each set with 5 Pendlay rows Metcon – For Time 40 KB Swings (53/35) 40 Push ups 30 KB Swings (53/35) 30 Push ups 20 KB Swings (53/35) 20 Push ups 10 KB Swings (53/35) 10 Push ups

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29OCT14

Weightlifting Take 5 sets to find a 3RM Squat Clean 10 minute AMRAP 5 Snatch (135/95) 7 Box jumps (30/24) 9 Sit ups

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