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WODs_kerv

Thursday 5/23/13

WOD

Clean

8 x 3

then

50 burpees

20 thrusters 45lb

30 burpees

30 thrusters 45lb

20 burpees

50 thrusters 45lb

then

30 muscle ups


 

Wednesday 5/22/13


WOD

Back Squat

10 x 2

then

15 min AMRAP

200 meter run

15 pull ups

10 Wallballs

5 Power Snacth 135/95

rest 5 min

4RFT

10 HSPU

15 T2B

20 pistols


 

Tuesday 5/21/13


WOD

PUSH PRESS
8 x 2

then

4RFT 10 min cap

Power cleans x 5 185/115

Wall climbs x 5

Box Jumps x 10 30/24

rest 2 min

10 min AMRAP

Power cleans x 5

Wall climbs x 5

Box Jump x 10 


 
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