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  • All
  • Blog
  • Client Stories
  • Mindset
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  • Recovery
  • WOD

WOD – Wednesday 1/3/12

13 min AMRAP: 5 muscle ups 10 pistols 15 situps

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WOD – Tuesday 1/3/12

5 Rounds: 9 Deadlifts 6 Hang Power Snatches 3 Overhead Squats

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WOD – Monday 1/2/12

“Blake” U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, …

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WOD – Friday 12/30/11

15-12-9-6-3: Wall Balls Pull-Ups Double Unders KB Swings  

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WOD – Thursday 12/29/11

7 min. AMRAP: Sprint 200m 10 thrusters

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WOD – Wednesday 12/28/11

3 rounds: Run 400m 10 pistols 10 OH Squats

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WOD – Tuesday 12/27/11

Dead Heavy… 5 Rounds: 5 Deadlifts (275/185) 10 Toes To Bar 15 KB swings (53/35)  

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WOD – Monday 12/26/11

Benchmark Monday!! “Elizabeth” 21-15-9 Cleans Ring Dips

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WOD – Thursday 12/22/11

“12 Days of Christmas” This WOD is done in the same fashion as the song… 1 – Run 20m 2 – Burpees 3 – Pull-ups …

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WOD – Wednesday 12/21/11

WOD: 12 min. AMRAP 15 OH squats 12 KB swings 9 pull ups

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