WOD – 1-7-14 Tuesday

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15 minutes to find a 1RM power clean



2 min max effort thrusters (95/65)(adv 115/75)

2 min rest

2 min max effort HSPU (adv 6/4” deficit)

2 min rest

2 min max effort double unders (adv triple unders)

rest 5 minutes then,


200m run, 200m run, 400m, 400m, 200m, 200m, 400m, 400m

rest equal to work (if it takes 30 seconds to run the first 200, you rest 30 seconds until the next 200 etc)


There are ALOT of new faces in the gym! Please introduce yourself to new people and make them feel welcome! Remember how you were treated when you came in, and do the same. This stuff can be very intimidating, but we were all there once.

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1 Comment on “WOD – 1-7-14 Tuesday

  1. Another early morning! Yay! Love when I get it done in the morning – feel so much better all day.
    55# Thruster = 27
    18″ + 1 pad box pike = 33
    singles (jump rope) = 276

    Endurance training = 24:37

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