11.30.09 Monday


WOD 11.29.09 Sunday

There is a 9 am WOD today.

3 rounds for time:
95#/65# Snatch, 15 reps
25 double unders

core work: 50 partner throwdowns

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WOD 11.28.09 Saturday

There will be a 9 am WOD Sunday.

Complete as many rounds as possible in 12 min of:
250 m row
10 box jumps, 24″/20″
10 burpees

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Team WOD TBA at Box.  WOD starts at 10 am.

WOD 11.27.09 Friday

The Box opens today at 6 am. 


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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