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WOD 10/30/2015

10/29/2015

"Franniebel"
In teams of two complete the following for time:
21-15-9
Thrusters
Pull-up
50-40-30-20-10
Double Unders
Abmat Sit-ups
30
Snatches

Reminder!!! Dress-up for the WOD......

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Happy Birthday, Kara!
5 rounds of:
3 Minute AMRAP
15 Deadlifts
15 Box Jumps

Rest 2 minutes between rounds.

Pick a medium weight on the dead lift. Your first few sets should be a struggle to finish unbroken. Score is total reps per round.

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WOD 10/28/2015

10/27/2015

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Happy Birthday, Jamie!
A. Bench Press
3-3-3-3-3-3-3
B. 100 Back Extensions (not for time)

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WOD 10/27/2015

10/26/2015

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3 Rounds for time of:
50 Air Squats
100m Farmers Carry
400m Run

Rest exactly 60 seconds between rounds. Record all three rounds.

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WOD 10/26/2015

10/25/2015

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Happy Birthday, Cindy!
10 Rounds for time of:
3 Power Cleans
21 Double Unders

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WOD 10/23/2015

10/22/2015

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Happy Birthday, Emily T!
For time:
30 Calories on Rower
30 Burpees
30 Wall Ball
30 Kettle Bell Swings
30 Strict Push-ups

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WOD 10/22/2015

10/21/2015

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10 Minute AMRAP
15 Power Snatch
30 Double Unders

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WOD 10/21/2015

10/20/2015

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6 Rounds for time of:
12 Box Jumps
24 Abmat Sit-ups
Run 200m

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WOD 10/20/2015

10/19/2015

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With a 20 Minute Clock complete one complex on the minute every minute.
Complex = 1-Clean Pull + 1-Clean + 1-Front Squat

Check your email! News letter is in the mail and has details about our campout this weekend.

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