Saturday 07.13.13

Andrea, Tyler, and John work their gymnastic moves

Saturday Funday where you choose the WOD and the start time.

Open gym from 8 AM to 12 PM.

WOD Choices

"DT"

5 rounds using same load (155/105):

12 Deadlift

9 Hang power clean

6 Push jerk

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Painstorm IX (January 2006)
1 Round for time:

400m run

10 Muscle ups (1 MU = 3 chest to bar pullups + 3 dips)

20 HSPUs

30 OHS (45#)

40 Pull ups

50 Thrusters (45#)

60 Box jumps (20”)

70 Push Press (45#)

80 Pushups

90 Deadlifts (45#)

100 air squats

400m run

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"Nasty Girls" 

3 rounds

50 Air Squats 

7 Muscle-ups (1 MU = 3 chest to bar pullups + 3 dips)

10 Hang power cleans (135/95)

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"Angie"

100 pullups

100 pushups

100 situps

100 air squats