WOD for Friday, August 29, 2014

Skill Work
4 X 7 Front Squat
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WOD
7 RFT:
10 Wall Balls (20-lb /14-lb)
10 Ring Dips

WOD for Thursday, August 28, 2014

Skill Work
3 X 1 Front Squat
3 X 1 Push Press
3 X 1 Thruster
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WOD
3 RFT:
200 m Run
30 Box Jumps
20 Kettlebell Swings (24 kg / 16 kg)

WOD for Wednesday, August 27, 2014

Dirty Thirty
30 Box Jumps (24”/20”)
30 Jumping Pull-ups
30 Kettlebell Swings (24 kg / 16 kg)
30 Step Walking Lunges
30 Knees to Elbows
30 Push Presses
30 Sit-ups
30 Wall Balls (20-lb / 14-lb)
30 Burpees
30 Double Unders

WOD for Tuesday, August 26, 2014

WOD
21-15-9
Power Snatch (95-lb /65-lb)
50 Double Unders between rounds
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Skill Work
Pull up progression
7 X 7 Pull ups (60 seconds between rounds)