• 30 Jul 2012 1

    Wod 30-7-12

    “Whitten”
    5 rounds for time
    22 kettlebell swings (32/24)
    22 box jumps (24′/20′)
    400m run
    22 burpees
    22 wall ball shots

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  • 29 Jul 2012 +

    WOD 29-7-12

    Complete as many stages of the Ladder in 17mins of:

    3 Deadlifts (100/70)

    3 Burpee Box Jumps (24/20)

    3 Toes through Rings

    6 Deadlifts (100/70)

    6 Burpee Box Jumps (24/20)

    6 Toes through Rings

    9 Deadlifts (100/70)

    9 Burpee Box Jumps (24/20)

    9 Toes through Rings

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  • 28 Jul 2012 +

    Wod 28-7-12

    In a 20 min time period complete
    1 mile run
    AMRAP
    5 hang power cleans (60/40)
    5 burpees
    5 c2b pull ups
    5 wall ball (12″/10″)

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  • 27 Jul 2012 +

    WOD 27-7-12

    “Filthy 50″
    For time;
    50 Box Jumps (20″)
    50 Jumping Pull Ups
    50 Swings (16)
    50 Walking Lunges
    50 K2E’s
    50 Push Press (20)
    50 Back Extensions
    50 Wall Ball
    50 Burpees
    50 Double Unders

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