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04.25.15 WOD

By: 3 Comments

A.) Movement Prep


B.) "3 ladies"

Teams of 2

Minutes 0-10

both partners complete "ANNIE"

50-40-30-20-10
double unders
sit ups

Minutes 10-20

"Grace"

30 clean and jerks for time (135/95)

*one person working one person holds a handstand against the wall

Minutes 20-30

"Karen"

150 wallballs

*one person working one person holds a deadlift (135/95)

****Score Karen time

04.22.15 WOD

By: 54 Comments

A.) 1 mile run for time

*go for new PR!


B.) 12 minute EMOM

25 double unders
AMRAP burpees

*score total burpees


example: Each minute you will start with 25 double unders then complete as many burpees as possible with remaining time in that minute. At the top of the next minute complete 25 double unders then continue where  you left off with burpees.