Monthly Archives: Sep 2014

Friday, September 19th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Three sets of: Bench Press x 6-8 reps  Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps  Rest 60 seconds WOD: For time: 50/30 Push-Ups 400 Meter Run 30 Heavy...

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Wednesday, September 17th

Fitness Work Is In Red, Performance Work Is In Blue, Extra Credit Is In Orange Strength: Four sets of -8-10 Front-Racked Alternating Reverse Lunges each leg Rest 60 seconds -5 Seated Dumbell Strict Shoulder Press Rest 60 seconds WOD: Four rounds...

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