W.O.D. 7/31/12

Pistols-5×3 L/R

100  Windsheid-wipers for time (50 on Bar)

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W.O.D. 7/30/12

Power Snatch-3,3,3,1,1

Amrap in 12min

12 Thrusters

10 Dbl unders

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Strict Press

3.3.3.1.1

Every minute on the minute for 15 minutes

3 Burpees

6 Push Ups

9 Swings

Best of Luck to Anthony!!  He leaves at the end of the weekend for 10 weeks of Bootcamp for the United States Army!

We are all very proud of you!!

OH Squats

3.3.3.1.1

15, 12, 9, 6, 3

Deadlifts and Box Jumps

minute stations

*Battle Rope

*Tire Flips

*Seated Heavy Twist

*Slam Ball

*Row

Power Snatch

3.3.3.3.3

15 seconds on / 15 seconds off

Double Catch Squat

Strict Press

3.3.3.3.3

2 Laps

10,9,8,…2,1

Decline Push Ups

KB RDL

2 Laps

OH Squats

3.3.3.3.3

Bodyweight Fran

21 15 9

Burpees and Pull Ups

(Beat your time from June!)

Power Snatch

5.5.5.5.5

5 DB Squat Thrust

15 DB Thrusters

25 OH walking lunges

4rds

2012 Crossfit Games Chipper (Masters Competition)

10 Dead Lift

20 Pull Ups

30 Box Jump

40 Swings

50 Double Unders

40 Swings

30 Box Jump

20 Pull Ups

10 Dead Lift

FOR TIME