One time through the following, with one rope climb after each set of 45...
45 Push ups
45 Pull ups
45 Sit ups
45 Burpees
45 Air squats
45 Lunges
45 KB Swings (35/55)
45 Renegade rows per arm (20/30)
45 DB Push press
400m Run
End with a rope climb
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4.12.2013
4.11.2013
Heavy Front Squats Ahead!!
400 m Run
20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run
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20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run
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Wednesday WOD
21-15-9
Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups
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Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups
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4.09.2013
4.08.2013
Machine
30 Burpees
15 Cleans 155/105
24 Burpees
12 Cleans
18 Burpees
9 Cleans
12 Burpees
6 Cleans
6 Burpees
3 Cleans
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