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WOD- Thursday 23 May, 2013

In honour of Coach Rash and Maddie J

Their first WOD at CrossFit Regionals

“Jackie”

1000 meter row
45 pound Thrusters, 50 reps
30 pull-ups

WOD-Wednesday 22 May, 2013

HAMMER

5 rounds for time

5 x 60kg Power Cleans
10 x 60kg Front Squat
5 x 60kg Jerks
20 Pull ups

WOD-Tuesday 21 May, 2013

5 Rounds

400m Run
10 Pull ups
20 Push ups
30 Squats
40 Sit ups

WOD-Monday 20 May, 2013

Power Snatch tech

10 min GVT Hang Power Snatch
30 sec on/ 30 sec off
Level 1: Bar, Level 2 : 50/30

WOD 1
4 min AMRAP
Wall Balls

3 min rest

WOD 2
6 min AMRAP
10 x Hang Power Snatch -Bar ( Level 2 50/30)
20 Duble Unders

5 min rest

WOD 3
5 min Ladder
Hang Power Snatch
Bar Burpee
Push Up

WOD – Saturday 18 May, 2103

WOW Session 

WOD – Friday 17 May, 2013

AT Dynamic Friday 

Level 1

7 rounds
200m runs
10 Deadlifts 50/40
ME Box jumps

Level 2 

7 rounds
200m run
6 Deadlifts 140/100
ME Box jumps 30/24