September 2013

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WOD – October 1, 2013

15 minutes of pistols/pistol progressions,

then,

“GI Jane”

(For time: 100 burpee pullups

WOD – September 30, 2013

Hit it hard and hit it safely y’all!!

15 minutes of snatch/snatch progressions working up to 50-60% 1RM

then,

AMRAP 20 minutes of the following:

400m run

10 push-press or push-jerk (95/65)

15 sit-ups