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W.O.D.

May 24, 2015

05.25.2015 WOD

“Memorial Day Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of […]
May 22, 2015

05.23.2015 WOD

A. Mobility B. Warm-up 10 Jumping Lunges 10 Push-ups 5 Strict Pull-ups 4 rounds C. WOD 700m Run (around complex) Followed by 10-9-8-7-6-5-4-3-2-1 Toes-to-bar Burpee Box […]
May 21, 2015

05.22.2015 WOD

A. Mobility B. Warm-up “Annie with a Twist” 50-40-30-20-10 Double under Russian twist (20/14) C. WOD “Snatch Biathlon ” 400m run 15 Snatches (115/75) 400m run […]