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WOD Archive for July 2012

August 1, 2012

4 rounds for time
5 Power snatches 114/75#
10 BB Lunges 115/75#
20 Lateral burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.

July 31, 2012

EMOM  for 7 minutes

2 Back Squats @ 90%

-then-

3 rounds for time of:

7 Front Squats 185/120#

21 KB  Swings 32/24kg

Run 400M 

 

July 28, 2012

Fran

21-15-9

Thruster 95/65

Pull Ups