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Friday, 24 April 2015 (1100)

April 24, 2015

Please note the start time is now at 1100 today.

Run 2 laps
Stretch/Cals

3 rds:
10 PVC Pass throughs
10 PVC OVHD Squats
10 Leg Lifts (from bench)

WOD: For Time
2 min AMRAP Pull-ups
2 min rest
2 min AMRAP Push-ups
2 min rest
2 min AMRAP Air Squats
2 min rest
2 min AMRAP Sit-ups
2 min rest
2 min AMRAP Box Jumps 24/20#
2 min rest
2 min AMRAP Alt. Lunges

Thursday, 23 April 2015 (1200)

April 23, 2015

Row 500 M
Stretch/Cals

WOD 1: 5 Sets
Strict Press x 3 reps

WOD 2: 9 Min AMRAP
9 Burpee Box Jump-Overs (24/20)
9 Push Presses (135/95)
9 Ring Dips

Wednesday April 23rd (0700)

April 23, 2015

Warmup – 2Laps/cals/stretch/Snatch Review

WOD

For time:
20 burpees
135-lb. hang squat snatches, 20 reps
20 pull ups
135-lb. hang squat snatches, 20 reps
20 burpees

Wednesday April 22nd -No 0700 class

April 22, 2015

Sorry folks, no AM class. We will resume Thursday. 

Tuesday, 21 April 2015 (1200)

April 21, 2015

Run 2 laps
Cals/stretch

3 rds:
10 Pushups
10 Air Squats
10 Situps

WOD: 15 Min AMRAP
10 DB Bench Press
15 KBS
20 Box Jumps
25 AMBAT Situps

Tuesday, 21 Apr 2015 (0700/0730)

April 21, 2015

W/U:

Lap/Cals/Stretch

3 Rds

10 Push Ups

12 Medball Cleans

15 Sqt Jumps

WOD 1:

Hang Squat Cleans

3-2-2-1-1-1

WOD 2:

30 power cleans 135

Cash Out: 100 sit-ups 

Monday, 20 April 2015 (1200)

April 20, 2015

Meet outside today.

Run 2 laps around garage
Stretch/Cals

3 rds:
10 Pushups
10 Airsquats
10 Pullups

WOD: 5 RFT –
95-lb. squat cleans, 10 reps
30-second L-sit hold
95-lb. squat cleans, 10 reps
60-second hang from pull-up bar

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