WOD 30NOV11

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Shoulder Forward rolls
45 pound Sots press, 10 reps

WOD 29NOV11

MBC
3-3-3

Five Rounds for time of:
225 pound Deadlift, 7 reps
Elevated Ring Push-up, 15 reps

WOD 28NOV11

Namsan Run

WOD 23NOV11

Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Link up at the HQ. workout near 8A HQ

WOD 22NOV11

"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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Gifford:21:09 Rx
King:26:13
Soto:27:00
Bell:28:00



Wlcome to Our new member "Rivet:28:40"

WOD 21NOV11

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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WOD 18NOV11

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps

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