Daily Archives: Jan 14, 2015

Thursday, January 15th

Performance and Competition are in red Strength: On the minute, for 12 minutes Minute 1: Strict Chin-ups x 3-8 reps Minute 2: Accumulate 30 seconds in an L sit Minute 3: 30-45 second nose and toes handstand hold WOD: 3 rounds for time of: 30...

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Wednesday, January 20th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. Strength: On the minute, for 12 minutes (4 sets):  Good Morning x 8-10 reps  Rest 45 seconds Supine Ring Row x 8-10 reps  Rest 45...

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