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WODs

Friday 12-30-2011

By December 29, 2011One Comment

Reminder:  The Beyond the Box Paleo Challenge starts Monday!  Email amanda@cflynchburg.com if you are interested.

Strength
Split Jerk
75% x 2 x 6

Metcon
For Time:
10 Muscle Ups
15 Handstand Push Ups
Squat Clean, 20 Reps (155#/95#)
800m Run

Jerrod Ruhl

Author Jerrod Ruhl

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Join the discussion One Comment

  • JimS says:

    CF Standard Warm up for 3 rounds

    Mil. Press (on knees) 155/185

    MetCon time: 34:47

    10 pull ups
    10 ring dips
    5 10sec handstand holds
    20 squat clean @ 155
    800 m row in 3:49

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