by AP | Feb 25, 2010 | WOD Blog
3 Individual Rounds for Time:Row 500/45021 Wall Ball 20/14 Rest approximately 3 min between rounds Wall Ball can not touch the ground, if ball is dropped at any point before completing 21 reps add additional 3 reps 3×10 GH Raise3×15 AbMat Situp POST... by AP | Feb 25, 2010 | WOD Blog
For Time: 40 KB Thrusters 10 DUs30 KB Thrusters20 DUs20 KB Thrusters30 DUs10 KB Thrusters40 DUs 20R & 20L 53lb/35lb Scale accordingly POST SCORES AND SCALING TO COMMENTS by AP | Feb 24, 2010 | WOD Blog
REMINDER NO SAT 27th CLASS – SUN 28th IS ON WOD: Midwest Sectional WOD #3 5 min Rowing Cals4 min Box Jump 24″/20″3 min Wall Ball 20lb/14lb2 min Hang Snatch 75lb/45lb1 min HSPU There is a running clock and score is total points of all 5 movements. ... by AP | Feb 23, 2010 | WOD Blog
Strength:Spend 15 min to build to a Heavy Triple in the Deadlift (traditional) Skill:3 Rounds NOT for time rest approximately 60sec between each A) 5 HSPU Unbroken Scaling:– Hands on plates / Head to Floor– Head to 1 AbMat / 2AbMats – Practice... by AP | Feb 22, 2010 | WOD Blog
New addition to the 6am crew and future Firebreather Jake Nice to see Bill back! 3 Rounds of Max Thruster @ 65% of bodyweight (2 min cap) 3 Rounds of Max Front Squat @ 85% of bodyweight (1 min cap) Bar can be held in rack position as much as needed. Set is over if... 
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