WOD – 6-16-14 Monday

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FAST warm-up (2 rounds of tabata ONLY) then immediately into:

7 min AMRAP:

3 Muscle ups (mod 3 C2B pull-ups)

6 box jumps (24/20)

9 burpees

7 min rest


6 min AMRAP:

200M Run

10 thrusters (95/65)

6 min rest


5 min AMRAP:

Ascending ladder:

power cleans (185/135)


1,1 2,2 3,3 etc. As high on the ladder as you can get in 5 minutes


5 min rest


4 min AMRAP:

5 front squats (135/95)

8 pull-ups


Scored individually as 4 separate workouts. Post all 4 scores (rounds).


A HUGE congratulations to both Ramiro Martinez in his performance at the Silverfox competition and Jennie Bogdanov for her performance at the NPC in San Diego!! Both placed 3rd in their respective competitions. You both worked hard leading up your events and rose to the occasion, the entire family is proud of you!!



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