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Dec201418


Main – WOD

Im not telling you its going to be easy, I’m telling you its going to be worth it.

Front Squat (5×5 )

Shoulder Press (5×5)

Bent Over Row (4 x 8)

Metcon (5 Rounds for time)

200 meter row @100% x 5

rest 1 min

Dec201417


Main – WOD

To help yourself, you must be yourself. Be the best that you can be. When you make a mistake, learn from it, pick yourself up and move on.

Deadlift (5×5 )

Metcon (No Measure)

Plank hold

4 x 2min (try your best to hold unbroken)
16 min cap

Metcon (No Measure)

10 min EMOM

7 burpee BJO

Dec201416


Main – WOD

The only person you should try to be better than, is the person you were yesterday.

Snatch (7×3 TNG)

Farmer’s Carry (4 x 100 meter 24kg/16kg in each hand)

Metcon (No Measure)

10 min

Sled push 180/90

10 sec on 20 sec off

(in teams of 3)

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