WOD 4.30.14 Wednesday

Bench Press, 60% x 5, 65% x 5, 70% x 5, 75% x 5

:30 on/:30 off
1) Thrusters, 95/65
2) Burpees to 6″ target
3) Calorie Row
Repeat 5 Rounds

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WOD 4.29.14 Tuesday

Partner “Eva”
Complete 5 rounds for time of:
800 meter run
30 Kettlebell Swings, 70/53
30 Pull-ups
*partition reps as needed

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WOD 4.28.14 Monday

Push Jerk, 65% x 3 x 2, 70% x 3 x 2, 75% x 3

2 rounds of:
500 meter row
30 Box Jump Overs, 24″/20″
30 DB Hang Squat Cleans, 45/30
30 GHD Sit-ups
30 Double Unders
30 meter Butcher, 180/90 lbs on butcher

Rest 3 min and repeat

Fitness
2 rounds of:
500 meter row
30 Box Jumps
30 Wallball
30 Sit-ups
15 Burpees

Rest 1:1

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Congratulations to Danita Lampkin on winning the FLOC!

WOD 4.25.14 Friday

Bench Press, 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1

Complete 7 rounds for time of:
200 m row
7 Push Jerks, 135/95
11 Hand Release Push-ups

Fitness
Skill: Rowing (7s + bands)

For time:
20 Cal Row
30 Burpees
40 DB Front Squats
40 K2C
150 ft Walking Lunge
100 ft Sprint