Tag Archives: hero

Monday 9-12

by on September 11, 2011 in Blog, WODs

“Burgener warm-up”

Skill work–power snatch
Work up to a comfortable weight with good form
Then,

“Randy”
75 power snatches (75#/55#)

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Saturday 9-10

by on September 10, 2011 in Blog, WODs

In honor of 9/11….Look who’s

“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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