Wednesday 12/04/13

3 rounds Each for time: 10 Ring dips 15 Knees to Elbow 20 box jump 20” 25 mountain climbers Plate overhead lunge 45/35 (down) Run back to box jump box Clock stops when you touch your box.

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Tuesday 12/03/13

5 rounds of: 1 min to complete 30 Kettlebell swings at a weight of your choice 1 minute of rest

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Monday 12/01/13

“Cindy” 20 min amrap of: 5 pull ups 10 push ups 15 air squats

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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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