Thursday 12/26/13

“Ryan” 5 rounds of: 7 Muscle Ups (ring) 21 Burpees (jump to touch 1 foot above max reach) Scaled Wod For time: 100 burpee pull ups Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by […]

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Friday 12/20/13

20-15-10-10-15-20 reps of: Pull up Farmers Carry 2/1.5 – 30ft Wall Ball 20 / 14 Farmers Carry 2/1.5 – 30ft 5 burpees when the kettlebell is put down during a carry.

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Thursday 12/19/13

5 rounds for time of: 7 Power Snatches 95 / 65 7 bar over burpees Run 150 m (gate and back)

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Wednesday 12/18/13

10 Minute EMOM: 3 Push Press @ Bodyweight -then- 10 Minute EMOM: 5 Back Squat @ Bodyweight EMOM = Every Minute On the Minute

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Tuesday 12/17/13

20 min AMRAP of: 10 Deadlift 185 / 125 Run 400m 10 Kettlebell swings 2 / 1.5 Run 400m 10 Toes to bar

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