Saturday 4/25

7 db thrusters

7 db hang cleans

fence sprint

7 rounds

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Friday 4/24

400m run

25 sumo deadlift high pulls (SDHP)

25 box jumps (BJ)

400m run

20 SDHP

20 BJ

400m run

15 SDHP

15 BJ

400m run

10 SDHP

10 BJ

400m run

5 SDHP

5 BJ

Post time to comments

Thursday 4/22

500m row

30 mountain climbers

20 o-head lunges

10 1 arm snatches each arm

3 rounds for time

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Wednesday 4/22

10 to 1 wallball/d-ball

Followed by either 1000m or 5x5 deadlift

Tuesday 4/21

3 rounds for time

400m run

20 med ball cleans

12 dips

20 box jumps

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Monday 4/20/09

25 pull ups (pu)

50 double unders (du)

10 thrusters

20 pu

40 du

8 thrusters

15 pu

30 du

6 thrusters

10 pu

20 du

4 thrusters

5 pu

10 du

2 thrusters

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Thursday, Friday, and Saturday

Thursday

10-1 wallball/d-ball

3 400m sprints with 2 minutes of rest in between or Snatch Skill work

Friday

7 o-head squats

7 burpees

7 rounds

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Saturday

200m run

50 db deadlifts

50 situps

400m run

35 db deadlifts

35 situps

400m run

20 db deadlifts

20 situps

200m run

Wednesday April 16th

500m row

9-15-21 of

Broad Jumps, 6ft

Power Cleans, 95/135

500m row

This was one of the WODS from the Nor Cal throw down that took place at nor cal crossfit this past weekend

Tuesday

5 push jerks

7 pull-ups

9 boxjumps

7rds for time

Monday April 13th

20 Walking Kb swings

12 Jumping Lunges

200m med ball toss

4x's