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WOD for 3/20/2013

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5 rnds for time:

5 deadlift/hang squat cleans (185/115)
10 Burpee jump over the box (24/20)
15 KB Swings (2 pood/1.5 pood)
10 Burpee jump over the box (24/20)

Note:  The deadlift/hand squat cleans are the same as a full squat clean, but you must pause at the top of the deadlift and re-dip for the hang squat clean.  If you cannot do cleans, do 5 deadlifts and 10 (20 lb) medball squat cleans.  Your hips do not have to be open on the jumps over the box.  You may jump completely over the box, or hop on the box and hop off.

Post times to Comments.


Equipment has Arrived!!!

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The 2 tons of equipment arrived today.  It was an exciting time. In fact, I may not have been that excited since Christmas as a child.  We were able to open the boxes, wall balls, plates, barbells, and Kettlebells between laying the floor tonight.  The space is looking great.  Pullup system to go up by the end of the week and locker room to be done by next week.  Stay posted and get ready for the Open House.  If you don’t know the details of the Open house, check out our Facebook page.

Partner Workout

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In this workout, each partner is moving at all time.

WOD 1:

3 rnds for time:
250m Row
Deadlift (155/105)

Note:  partners switch at the end of each row.  One round is when both partners have completed the row.

WOD 2:

3 rnds for time:
Spin Bike
30 Air Squats

Note:  partners switch at the end of the 30 air squats.  One round is when both partners have completed the 30 squats.

Post times and reps for the first WOD and time for the second WOD to comments.