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Thursday 120712
WOD Rest -or- ‘Nasty Girls’- Scaled 3 rounds for time of: 50 Squats 21 pull ups 14 dips 10 Hang cleans Cold Brewed Coffee- My new favorite summer time coffee. Best served over ice with sweet cream...
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Friday 120713
WOD ‘Nasty Girls’ 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang cleans(135/95) (sub for muscle-ups = 3 pull-ups + 3 dips per muscle-up or 21 pull-ups and 21 dips) New Jump Boxes at UNK...
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WOD Rest -Or- Choose one: “Fran” 21-15-9: Thrusters, 95/45 Pull-ups “Elizabeth” 21-15-9 reps of: Clean 115/45 Ring dips
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Monday 121008
WOD Three rounds for time of: 10 Squat clean (135 pound) 20 Box jump (24″ box) New mobile home screen icon! Thanks Jeff.
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WOD “Helton” Three rounds for time of: Run 800 meters 30 Squat cleans 30 Burpees
View ArticleThursday/Friday 130606/130607
WOD AMRAP 15 Minutes 10 Hang Power Cleans (135/95) 15 WallBalls 25 Double-Unders
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