Workout of the Day (WOD)

Sunday 070909

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 070117.

Saturday 070908

Rest Day

Breck and Nicole Berry, owners of the new CrossFit Jenks.

Friday 070907

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Compare to 070329.

Thursday 070906

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 070723.

Remember to hydrate!

Wednesday 070905

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to 070805.