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WOD 4/30/13

Strength 1) 1 x 5 @ 65%, 2 x 3 @ 75%, 3 x 2 @ 80%, 3 x 1 @ 85% Hi Hang Squat Snatch of 1RM Snatch 2) 3 x 8 Snatch High Pulls, heaviest possible WOD “Helen” 3 Rounds for time of: 400m Run 21 KB Swings 53/35# 12...

WOD 4/29/13

Strength 1) 1 x 5 @ 70%, 1 x 5 @ 80%, 3 x 2 @ 90%, 2 x 1 @ 95%, 1 x 1 @100% of 1RM HBBS from 2/13 2) 4 x 6 GHD Raises WOD For time of: 21-15-9 Hang Power Clean 135/95# Chest 2 Bar...

WOD 4/26/13

Strength 1) 10 x 1 Clean + 1 Hang Squat Clean + 2 Jerks @ 75% 1RM Clean 2) 3 x 8 Clean Pulls, heaviest possible WOD AMRAP in 10 min of: 4 HSPU 8 Burpees 12 Wall Balls 20/14# *at the end of the AMRAP, Max effort 400M for...

WOD 4/25/13

Strength 1) 1 x 5 @ 75%, 1 x 5 @ 80%, 3 x 2 @ 85%, 2 x 2 @ 95% of 1RM OH Press from 2/19 2) 3 x 5 Push Jerk, heaviest possible WOD For time of: 30-20-10 KB Swings 53/35# Double Unders KB Goblet Squats...

WOD 4/24/13

Strength 1) 10 x 1 Snatch + 1 Hang Squat Snatch + 2 OHS @ 75% 1RM Snatch 2) 3 x 8 Snatch Pulls, heaviest possible WOD For time: 15-12-9 Shoulder to OH 135/95 Hand Release...