Tuesday, November 4, 2014

Skill Work
EMOM x 12
Min 1 – 1, 15′ Rope ascend
Min 2 – 8 Pistols
Min 3 – 1 Turkish Get Up
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WOD
Row
8 x 250 m
30 seconds rest between efforts

Monday, November 3, 2014

Strength
Jerk
5×3
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WOD
AMRAP 16
4 Pull Ups
6 Overhead Lunges (45/25)
8 Pistols (Alternating Legs)
12 Deadlifts (155/115)

Friday, October 31, 2014

WOD
3 RFT:
60 Double-Unders
30 Push Ups
15 Deadlifts (245/205)
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Skill Work
For Time:
20 Muscle Ups