April 4th, 2015

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Today’s WOD

“Kelly”

5 rds for time:

Run 400m

30 Box Jumps 24/20

30 Wall balls

Coaches Tips: Kelly is the benchmark that we are using for the Spring Clean Up & Wellness Challenge, so try to come out if you can! New 6 week cycle begins next week.

 

April 2nd, 2015

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Today’s WOD

**TESTING**

Wtd Pull up 1-1-1 (or wtd negative at STRICT 3 seconds down tempo)

AMRAP UB pull ups – 1 attempt

4 sets with a partner (4 each):

Row 400m

15 Deadlifts @ 225/155

10 Bar facing burpees

(I go, you go style – wait until your partner is done before you start)

Coaches Tips: We’ll test out your pull up strength and endurance for our upcoming cycle, then hit up this partner wod for time.

April 1st, 2015

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Today’s WOD

**TESTING**

Back Squat 1-1-1

Strict Press 1-1-1

HPC 1-1-1

HPS 1-1-1

AMRAP Wall balls – 1 attempt

Coaches Tips: All of this data is important for our next 6 week cycle, please come in and test these movements in order to measure your progress over the next 6 weeks.