WOD

Monday 12.22.2014 WOD 13.4 ReMix

STRENGTH Front Squat, 3×2 across WOD “Open 13.4″ Climbing Ladder for 7 Minutes 3.6.9.12… Clean and Jerks, 135/95 Toes to Bar

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Saturday 12.20.2014 WOD

12 days of Christmas WOD Potluck at 1030 am Party at D street at 830 pm Ugly sweaters encouraged

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Friday 12.19.2014 WOD

21-15-9: Deadlifts (225/155) Box Jumps (24/20) Wall Balls (20/14)

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Thursday 12.18.2014 WOD

In Teams of 2: For Time: 1K Row *On the Minute partner completes, 3 Squat Cleans (135/95)* Once Partner 1 completes the 1K Row then Partners switch and 2 completes the Row and 1 does the squat cleans

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Wednesday 12.17.2014 WOD

AMRAP 20: 200 Double-Unders 100 Air Squats 80 Burpees 60 Wall Balls (20/14) 40 Toes to Bar 20 Strict Hand Stand Pushups 10 Muscle-Ups

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Tuesday 12.16.2014 WOD

In Teams of 2, AMRAP 12: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Jerks (155/105) Partners Complete Full Rounds.

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Monday 12.15.2014 WOD

STRENGTH Front Squat, 3×2 across WOD AMRAP 10 MIN 3,6,9,12…. Thrusters (95/65) Chest to Bar Pull-Ups

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Saturday 12.13.2014 WOD

Teams of 2: 30 – 20 – 10 Row for Calories Lateral Barbell Burpees 30 – 20 – 10 Power Snatch (115/80) Toes to Bar 30 – 20 – 10 Thruster (115/80) 200 Meter Run (each)

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Friday 12.12.2014 WOD

12 – 9 – 6 – 3 – 6 – 9 – 12 Deadlift (225/155) 30 Double-Unders after each Set

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Thursday 12.11.2014 WOD

5K the hard way: 10x 50m sprints with 50m recovery walk in between each sprint 4 x 400 with a 100m recovery walk in between each 400 2 x 800 with a 200m recovery walk in between 1 x 1600

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