12-17-13
“Annie” 50-40-30-20-10 reps of: Double unders Abmat Sit ups Skill 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps, 24/20. Each set must be done with a rebound on the bottom. You must break between every set. If you miss a …
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12-14-13
For time: 30-20-10-20-30 reps of: Kettlebell Swing, 53/35 Box Jumps, 24/20 Run 40 meters after each round.
12-13-13
Complete for time 21-15-9 reps of: Row (calories) Power Clean, 135/95 Skill: Work on Pistols for 10 minutes
12-11-13
“Barbara” 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.
12-10-13
Complete for time: 25 Burpees 3 rounds of: 10 Deadlifts, 225/145 50 Double unders then… 25 Burpees SKILL: 12 min Muscle up wave Minute 1 – complete 1 muscle up Minute 2 – complete 2 unbroken muscle ups Minute 3 …
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12-9-13
Back Squat Find your 10 RM Complete 3 rounds for time: 15 Toes to bar 15 Push Press, 115/75 15 Box Jumps, 24/20 15 OHS, 115/75 There is lots to say about this past Saturday’s Holiday Ho Down hosted by …
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12-7-13
Complete for time: Row 750 meters 3 Rounds of: 50′ KB Overhead Walking Lunge Right Hand, 53/35 20 Hand Release Push ups 50′ KB Overhead Walking Lunge Left Hand, 53/35 20 AbMat sit ups Row 750 meters
