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WOD 4/18/2013

Why Women Shouldn’t Run WHat are your thoughts on the article above? WOD 10-9-8-7-6-5-4-3-2-1 hang power clean 115/75 box jump then run 400 1–2-3-4-5-6-7-8-9-10 burpees squat clean...

WOD 4/17/13

Is RICE effective? A) 30 tire flips B) 4x 8 db thruster 1/3 bw 8 toes to bar C) 4x 6 suicides 6 kb swing 2/1.5 pood 6 pull ups D) 100 hollow...

WOD 4/15/13

How do you Compare? A) Front squats 5-1-4-2-3 B) “Angie” 100 pullups 100 push ups 100 sit ups 100...

Hero WOD Friday “Danny”

“Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers...

WOD 4/11/13

Functional Fitness Get out and try new things you never thought you could do! A) run 800 25 push up 25 sit ups 25 KB swing 1.5/1 pood run 400 50 push up 50 sit ups 50 KB swing 1.5/1 pood run 200 75 push up 75 sit up 75 KB swing 1.5/1 pood run 800 B) 3x 1 minute...