1st October, 2016

WOD

2 rounds for time of:
34 push-ups
34 deadlifts, 135 lb.
34 box jumps, 24-inch box
34 clean and jerks, 95 lb.
34 burpees
34 wall-ball shots, 20-lb. ball
34 pull-ups

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30th September, 2016

WOD

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break, perform 30 squats

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29th September, 2016

WOD
Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 reps kettlebell swings (32/24-kg.)

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26th September, 2016

WOD – A

Overhead Squat
1 – 1 – 1 – 1 – 1 – 1 – 1

WOD – B

For Time:
100 Burpee Pull-Ups
Ideally, the pull-up bar is 1 foot above your reach.

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19th September, 2016

WOD
Gaza

5 rounds for time of:
35 kettlebell swings, (24/16-kg.)
30 push-ups
25 pull-ups
20 box jumps, (30/24-inch box)
1.6km run

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