Wednesday 12103
21-15-9 rep rounds for time of:
Toes to bar
Box jump overs (Men 24” box, Women 20” box)
Ring dips
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The Free Introductory Class will be canceled this Saturday, November 3rd at 11am.
There will be no daycare provided this Saturday, November 3rd at 9am.
Tuesday 121030
For time:
50 Chest to bar pull-ups
50 Burpees
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Compare to October 23, 2009.
Monday 121029
“Camille”
As many rounds as possible in 8 minutes of:
3 Snatch complexes (Men 125 lbs, Women 85 lbs)
3 Wall climbs
Snatch Complex: Power Snatch, Hang Power Snatch, Hang Squat Snatch. Once each complex starts, athlete must finish the hang squat snatch. If any segment of the complex is failed, the athlete starts that rep over again from the power snatch. Squat snatch can be caught high and ridden down to depth, as long as it’s not distinctly a power snatch into an OHS.
Wall Climb: Starts in pushup position, ends with full locked out arms and legs, with sternum making contact with wall. Can not go crawl back to all fours, then kick legs up onto wall. Descend any way you like, as long as you start each rep in that pushup position.
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Click here for WOD standards.
Compare to October 12, 2011.
Saturday 121027
“Cat Fight”
3 Rounds for time of:
400 Meter run
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
10 Clean & jerk (Men 135 lbs, Women 95 lbs)
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Compare to July 5, 2010.
