WOD 2015-03-26

Strength: ME Pull-ups; Workout: AMRAP in 6 min: Thrusters, Shuttle Run

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Ashley Birt

11 Rounds for Time: 29 m Shuttle Run 10 Burpees 10 Butterfly Sit-ups 10 Thrusters (m: 20 kg, f: 15 kg) Time Cap: 25 Minutes Released 2011/10/29

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WOD 2015-02-16

Strength: Back Squats; Workout: "SQT" ( 3 RFT: Ground to Overhead, Shuttle Run)

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WOD 2015-02-08

Hero-Workout: "Santora" (3 RFT: Squat Cleans, Shuttle Sprints, Deadlifts, Burpees, Jerks)

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WOD 2014-11-05

Strength: Medball Sit-ups, Plank Walkups; Team Workout: AMRAP in 30 Minutes (Leapfrogging, Shuttle Run, Burpees)

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WOD 2014-10-16

Strength: Back Squats; Workout: AMRAP in 8 Minutes (Shuttle Run, Goblet Squats, Pull-ups)

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