Saturday, July 19th, 2014

Workout of the Day Team WOD: Teams complete the following: Complete total reps for each movement, one partner works at a time. Station 1 – Relay 200 Double Unders or 500M Row Base Station Station 2 – 25 Wall Balls or 50 Squats Base Station Station 3 – 50 Push-ups or 25 Pull-ups Base Station…

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Wednesday, July 16th, 2014

Workout of the Day Muscle Up Progressions then “Crazy 8’s” 8min AMRAP 8 Burpees 8 Box Jumps (24′/20′) 8 Thrusters (95#/65#) LEVEL 1: 20″/12″, 55#/35# LEVEL 2: 20″/12″, 75#/55# LEVEL 3: 24″/20″, 95#/65#   Post your ROUNDS to the Whiteboard.

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Tuesday, July 15th, 2014

Workout of the Day Goblet Squat 10, 10, 10 then Front Squat Find your 5 rep max. 5, 5, 5, 5 then Complete For Time: 50 DU’s 20 KB swings 1 Rope climb 50 DU’s 15 T2B 1 Rope climb 50 DU’s 10 TGU’s 1 Rope Climb LEVEL 1: 26#/18#, 100 single skips, mod rope…

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Friday, July 11th, 2014

Workout of the Day Pistols then Buy in: 1000M row Then 3 Rounds For Time 7 Two for One Wall Balls  21 Double Unders (63 Singles) LEVEL 1: 15#/10#, 63 singles LEVEL 2: 15#/10#, 11 DU Attempts LEVEL 3: 20#/15#, 21 DU   Post your TIME to the Whiteboard.

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