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Western

WOD 5-31-13 ME DU’s in 2 mins x3 You will have a few mins of rest between each effort. AMRep in 10: • 10 DU • 5 Push Press (95/65) • 20 DU • 10 Push Press • 30 DU • 15 Push Press…. [...]

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Flat Top

  WOD 5/30/13 Strict Press – 5 sets of 3 with barbell   Then do 5 more sets of 3 using different objects – Kettlebells, Dumbbells, Atlas Stones, Med Balls, Sandbags, [...]

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1500

WOD 5/29/13 For Time: 800m Run Rest 3 minutes 400m Run Score is total time with rest   3 Rounds: 10 Deadlifts (225/155) 15 Box Jumps (24/20) 20 Wall Ball (20/14)   Thank you so much to [...]

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Merge

WOD 5-28-13 Max Effort Burpees in 1 min (x4) Rest 1 minute between each effort 3 Rounds of: AMRAP in 5: • ME HSPU • 10 KB Swings (55/35) • 10 KB SDLHP ((55/35) Rest 2 mins between each AMRAP. [...]

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Moonrise

WOD 5/28/13 5 Minutes of Handstand Skill Work – Holds, Push-Ups, Modifications, Walking   Dead Hang Pull-Ups 5-5-3-3-2-2   Tabata Thrusters (45/33) Score is total number of reps [...]

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Goin’ On

WOD 5/24/13 Press 3-3-3-3 Push Press 3-3-3-3 Try to increase the load every set.   3 Rounds: 400m Run 7 Clean & Jerk (165/105) 50 Double Unders   Saturday We will have our regular [...]