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WOD

Monday 9.15.14

By WODNo Comments

Strength:
Shoulder Press
2-2-2-2-2

Metcon:
AMRAP8
Power Clean(135#/95#)
Hang Squat Clean
Front Squat
Ascending Ladder 1’s, 2’s, 3’s etc…

Finisher:
AMRAP3
Barbell Rollouts

Friday 9.12.14

By WODNo Comments

Strength:
Back Squat 3×5

Metcon:
300m Farmer Carry (53#/35#)
30 Thrusters (75#/55#)
30 Ring Dips
3 Rope Climbs (15′)
200m Farmer Carry
20 Thrusters
20 Ring Dips
2 Rope Climbs (15′)
100m Farmer Carry
10 Thrusters
10 Ring Dips
1 Rope Climb (15′)

Monday 9.8.14

By WODNo Comments

Strength:
Overhead Squats 3-3-3

Metcon:
AMRAP12
9 C2B Pullups
6 Hang Squat Snatches (95#/65#)
30 Double Unders

Finisher:
AMRAP2 – Hollow Body Rocks