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121210 “The Lumberjack 20″

Monday’s WOD

“Lumberjack 20″
20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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121209 “Barbara”

Sunday’s WOD “Barbara”

5 rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

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121206

Thursday’s WOD:
3 Rounds of the following for 3, 2, 1 min
Wall Ball 14/20#
KB Swings 35/55#
Dumbbell  Push Press 35/50#
Burpees
Knees to Elbows
.
Rest 1 min in between rounds. Score like Fight Gone Bad
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121205

Wednesday’s WOD:

Run 800m

10 HSPU

4 Muscle Ups

Run 600m

15 HSPU

6 Muscle Ups

Run 400m

20 HSPU

8 Muscle Ups

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121204

Tuesday’s WOD

(direct from CrossFit.com 12/3/12)

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24/20″ box
95/75 pound barbell Overhead walking lunge, 12 steps

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