May 20 2011

Friday May 20 2011 SWOD Bench Press 3 3 3 1 1 1 CWOD AMRAP 12 6 Knees-to-elbows 3 Power Snatches 135 lbs  / 95 lbs Post total time.

March 11 2011

Friday March 11 2011 SWOD Bench Press 5 5 3 3 1 1 CWOD 21-15-9 reps of: Power Snatches 115/75 lbs Wall Balls 20 lbs Knees-to-elbows Post total time.

January 26 2011

Wednesday January 26 2011 SWOD Overhead Squat 10 10 10 Back Squat 3 3 3 CWOD 30 – 20 – 10 Knees to Elbows Pushups Situps

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Tuesday November 30 2010 SWOD Pullups  3 x Max Rep Pushups 3 x Max Rep CWOD 21-15-9 Power Snatch 95/63 Knees to Elbows Mountain Climbers 2 steps [flickr]photo:5222449810[/flickr]

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Main WOD Run 800m 25 Unbroken deadlifts at 50% of your 1 max rep Run 400m 25 Unbroken Wallballs (20, 14) Run 200m 25 Unbroken Knees to elbows Run 200m 25 Unbroken Deadlifts Run 400m 25 Unbroken Wallballs Run 800m 25 Unbroken Knees to Elbows For every time you have to...