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Monthly Archives

June 2016

6.30.16

By | WODs | No Comments

Rose City Barbell – Group Training

Pull-ups (Pull-up Progression)

Snatch (Snatch Progression)

Baseline (Time)

500M Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

6.21.16

By | WODs | No Comments

Rose City Barbell – Group Training

Pull-ups (progression)

Beast 12 (Time)

For Time

25 Walking Lunges

20 Pull-Ups

50 Box Jumps (20 in)

20 Double-Unders

25 Ring Dips

20 K2E

30 KB Swing (2/1.5 pood)

30 Sit-Ups

20 DB or KB Hang Squat Cleans (35/25 lbs)

25 Back Extensions or Supermans

RX+ 3 Rope Climbs 15ft

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