July 26 2011

Tuesday July 26 2011 SWOD Push Jerk 1 CWOD 4 Rounds for Time 25 Kettlebell Swings (35/26) 25 Abmat Situps

April 20 2011

Wednesday April 20 2011 SWOD Push Jerk 5 5 5 CWOD 600m Run 150 Air Squats 100 Double Unders 75/50 Pushups 50/25 Sumo Deadlift High Pulls 75/55 For Time

January 24 2011

Monday January 24 2010 SWOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads per lift. CWOD Max Effort Plank Hold

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Thursday November 4 2010 SWOD Push Jerk 3 3 3 1 1 1 CWOD 4 Rounds 20 Barbell Roll-outs 10 Power Cleans 135/95 400 Run [flickr]photo:5146699415[/flickr]

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Main WOD “DT” 5 rounds 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps For time