Wednesday
3 Rounds
30 Hang Squat Snatch(45/33)
30 Wall Balls(20/14)
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2011
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April
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- Sunday6 x 400 M Run
- SaturdaySectional Wod # 5Amrap 20 minutes:5 Power...
- Friday 21-15-9Box JumpKettlebell SwingSDLHP (95/65)
- Thursday 7x1DeadliftThen...4x5Squat Snatch
- Wednesday5 Rounds200 M Run30 Double Unders10 Ring ...
- Tuesday3 Rounds15 Jerks 95/6520 Pistols
- Weekly Warm Up500 M Row10 PVC Dislocates10 Halos10...
- Sunday5 Rounds10 Thrusters (105/85)15 Knees To Elbows
- SaturdaySectional Wod 4
- FridayRun 1 MileRow 500 MRun 800 MRow 300 MRun 400...
- ThursdayAmrap 20 minutes20 Air Squat 7 HSPU10 Plyo...
- Wednesday3 Rounds30 Hang Squat Snatch(45/33)30 Wal...
- Tuesday"Helen"400 M Run21 Kb Swing12 Pull ups
- Weekly Warm Up: 400 M Run30 Double UndersSpider Ma...
- SundayTabataDeadliftBox JumpHandstand Push up
- SaturdaySectional Wod 3
- Friday4 Rounds300 M Sand Bag Run30 Lunges7 Wall Walks
- ThursdayAmrap 7 Minutes5 Man Makers20 Double Under...
- Wednesday21 Back Squat500 M Row 15 Squat Clean500 ...
- TuesdayComplete40 Pull ups30 Air Squats20 Ring dip...
- Weekly warm upGreat Vine, lateral shuffle (both si...
- "Annie"50-40-30-20-10 rep rounds for time of:Doubl...
- CrossFit Open WOD 11.2As many rounds and reps as p...
- Clean & Jerk 3-3-3-3-3then....Run 1 mile
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April
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