168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

January 2015

Monday 1/5/15

W.O.D. 3 Rounds For Time 15 Chest To Bar Pull Ups 20 Burpees 15 Front Squats 135/95 Scale as needed. Advanced Training Do Bar Facing Burpees (Not Side Facing) Over The Bar Tempo Work 1 Squat Clean 225/135* 3-5 Unbroken Muscle Ups 1:00 Rest Continue For 20 Minutes * Choose a...
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Saturday 1/3/15 and Sunday 1/4/15

W.O.D. With a Partner 1 Person Working At A Time 5 Rounds For Time Partner 1: 15 Toes To Bar, 50m Sled Push 90lbs/45lbs, 15 KB Sumo Deadlift High Pulls 2/1.5 Then Partner 2: 15 Toes To Bar, 50m Sled Push 90lbs/45lbs, 15 KB Sumo Deadlift High Pulls 2/1.5  = 1 Round Advanced...
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1/2/15

W.O.D. “Fran” 21-15-9 Thrusters 95/65 Pull Ups Followed By 100 Band Pull Aparts Advanced Training 8 Rounds 10 Bar Facing Burpees 4 Snatches 135/95 Rest 1:00 The Snatches are not power snatches. Do your 100 Band Pull Aparts after the AT
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