12032013

SKILL

Thruster (from ground)
2-2-2-2-2

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WOD

21-15-9-6-3
Sumo deadlift high pull 95/65
Lateral burpee

12022013

SKILL

12 min EMOM
1 hang snatch (full or power)

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WOD

9 min AMRAP
– 800M run
– 10 wall walks
– Max toes to bar

For an RX score, the run must be completed in 4:30 or less.

11222013

WOD

2 Rounds

15 deadlifts 275/185
25 box jump overs 24/20
35 barbell see the lights 45/35
45 overhead squats 135/95
130 double unders

11212013

SKILL

Emom 10 min
Alt rounds of
Row 15 cal
15 burpees

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WOD – Partner

100 wall balls 20/14
100 burpee pull-ups
100 Snatch 95/65

11152013

SKILL

15 min
Behind the neck push jerk.
Work up to a heavy double.

—-

WOD

4 rounds
Run 400m with 20/14
21 box jumps 32(24″ w two 45’s)/ 24(20″ with two 25’s)
9 box step overs 90/50 (men hold two 45’s women two 25’s)