Wednesday 10.1.14

Wednesday 10.1.14

Weightlifting Wednesday
Sumo Deadlift
Build to a Heavy Set of 3

EMOM x 14
Odd Minutes:
5 Sumo Deadlifts (75%)
15 Air Squats
AMRAP Double-Unders
Even Minutes:
Rest

Box Brief - Bring a Friend Day is Tomorrow!

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Tuesday 09.30.14

Tuesday 09.30.14

"Heather"
800 Meter Run, followed by:
5 rounds:
12 Chest to Bar Pull-Ups
9 Squat Snatches (95/65)
6 Strict Hand Stand Pushups
Followed by:
800 Meter Run
20 Burpees

Box Brief - Bring a Friend Day Thursday!!!

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Monday 09.29.14

Monday 09.29.14

"Grace"
30 Clean and Jerks (135/95)

Box Brief - Family Nurturing Center Fundraiser WOD Saturday!

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Sunday 09.28.14

Sunday 09.28.14

Open Gym 9:00am-11:00am
Back Squat
1 set of 20
Good starting point - 65%

"Burner"
Choose one of the following:
A) 2-Minute Assault Bike for Calories
B) 1,000 Meter Row
C) "Lipson Test" - 400 Meter Sled Drag (Bodyweight)

Box Brief - Bring a Friend Day is this Thursday!

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Saturday 09.27.14

Saturday 09.27.14

"Boogaloo"
AMRAP 30:
10 Chest-to-Bar Pull-Ups
400 Meter Run

Box Brief - Let's go long today.

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