Friday 11/29/13

“Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20 in Note: 20in box for males and females. Classes will only be held at 0900, 1630, and 1730.

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Tuesday 11/26/13

20 min amrap: 50 wall balls 40 abmat situp 30 DUs (30 singles) 20 kettlebell swings 1.5/1 10 push ups

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Monday 11/25/13

3 rounds each for time: Shuttle run 30 pullups (1 round completed every 4 minutes) Competitor: 10 Burpee penalty for breaking pullups due at end of WOD. Gym will be closed Thursday for Turkey Day. Friday Will only be 0900, 1630, and 1730 WODs.

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Thursday 11/21/13

3 rounds (untimed): ME Ring Dips ME KB Snatch -R 1.5/1 ME KB Snatch -L 1.5/1 ME Weighted Pull up 1.5/1 ME Double Unders ME = Max Effort

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