Month

December 2012
Pre WOD 6 sets…alternate movements  
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Pre WOD 2:00 ME box jumps (24″/20″) Rest 1 min 2:00 ME pullups Rest 1 min 2:00 ME hand release pushups Rest 1 min 2:00 ME situps
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Pre WOD In 10-15 minutes, find your heaviest 1 rep deadlift, then: Workout of the Day Fran 21-15-9 Thrusters (95/65lb) Pull-ups
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