WOD 1.31.13 Thursday

E2min for 10 minutes of:
2 Deadlifts (75% 1 RM)

Complete 4 rounds for time of:
750 m row
30 Double unders
15 Burpees

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Milton Whitney at Reebok CrossFit FINL. Coach Moises has everyone going out of control!

WOD 1.30.13 Wednesday

Back squat
1 x 10 (60%)
1 x 8 (65%)
1 x 6 (70%)
1 x 6 (75%)
1 x 4 (80%)

Complete 3 rounds for time of:
8 Hang squat snatch, 115/75
12 Pull-ups
400 meter run

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WOD 1.29.13 Tuesday

10 min EMOM
2 Power cleans (do not have to be TNG)

20 min amrap
5 Power cleans, 145/100
10 T2B
15 Wallball, 20/14
– females to 9 ft target

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WOD 1.28.13 Monday

Front squat
1 x 10 (60%)
1 x 8 (65%)
1 x 6 (70%)
1 x 6 (75%)
1 x 4 (80%)

“Fran”
21-15-9
Thrusters, 95/65
Pull-ups

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Congratulations to Amy on her 2nd place finish in the 1K at the Indoor Rowing Championships! Congrats to everyone that competed!