Wednesday, March 20, 2013

Warmup:
2 Rounds
Run 200m
10 Ring Rows
10 Burpees
10 Box Jumps
10 Pushups
Pass Throughs
Samson Stretch
Ironcross

Strength:
Clean & Jerk-5-5-5

WOD:
Only track your row times
500m Row
30 Front Squats
1000m Row
20 Front Squats
2000m Row

10 Front Squats
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2 comments:

  1. JAXFriday, March 22, 2013

    Linsday: 9:47
    500m Row
    40 Air Squats
    30 Situps
    20 Pushups
    10 Ring Rows

    ReplyDelete
  2. JAXFriday, March 22, 2013

    Jazz & Ironhide: 27:55
    Team WOD from yesterday
    100 Situps
    90 Air Squats
    80 KB Swings-26#
    70 Box Jumps-20"
    60 Pullups-Jazz no band-J Blue & Red Band
    50 Double Unders-Jazz 25 Doubles-J 75 Singles
    40 Burpees
    30 Toes to Bar-J Knees to Chest
    20 OHS-35#
    10 Ring Rows

    ReplyDelete

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