Monday, September 23, 2013

Warmup:
3 Rounds
10 Pullups
10 Air Squats
10 Lunges
10 Pushups
10 Back Extensions

Strength:
Squat Cleans 3-3-3-3-3-3

WOD:
Lurong Makeup Day

-or-

10 Rounds
200m Run
50 Double Unders


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2 comments:

  1. JAXWednesday, September 25, 2013

    Bee: 20:43
    8 Rounds
    200m Run
    20 Box Stepups-18"
    approx 1 minute rest
    Shoulder Press-78#

    Jazz: 17:51
    5 Rounds
    20 Band Raises each arm
    200m Walk
    Shoulder Press-58#

    Sideswipe:
    Shoulder Press 73#

    Shockwave:
    Squat Clean-93#

    Swerve: 20:08
    10 Rounds
    200m Run
    20 Double Unders

    ReplyDelete
  2. JAXWednesday, September 25, 2013

    Ratchet:
    Strength work

    ReplyDelete

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