WOD: 12-30-15

Pre WOD: EMOTM for 8 minutes: 1 Jerk Dip (75% of 1RM) 1 Split Jerk (75% of 1RM) WOD: EMOTM for 8 minutes: Odd: 5 Front Squats (155/105) Even: 12/9 Cal Row Rest 5 minutes EMOTM for 8 minutes: Odd: [...]

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WOD: 12-29-15

Pre WOD: Build to a set of: 5 Touch and Go Cleans WOD: 3 sets of: 350M Row 10 Alternating Kettlebell Snatch (32/24) 8 Burpees over the KB Rest 6 – 8 minutes between efforts First set at 90% [...]

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WOD: 12-28-15

Pre WOD: 5 minute AMRAP of: Handstand Push Ups Rest 5 minutes 5 minute AMRAP of: Chin Ups (you have to descend every rep) WOD: For time: 1000M Row 30 Clusters (155/105) 100 Double Unders 75 Wall [...]

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WOD: 12-20-15

Team WOD: Broken up anyhow for time: 3000M Row 100 Pistols 30 Hang Power Cleans (225/135) == Look familiar?… If the answer is yes, than you my friend have a good memory.  This is a slightly [...]

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WOD: 12-19-15

Team WOD: For time: 150 Double Unders 135 Sit Ups 120 Push Ups 105 Air Squats 90 Box Jumps (24/20) 75 Pull Ups 60 Walking Lunges 45 Burpees 30 Knees to Elbows 15 HSPU or 30 Push Ups WOD: For [...]

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