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WOD 9-15-2013

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Open Gym 

“The Don” Mainsite WOD Wednesday, Sept 11th
– 66 deadlift at 110/75lbs
– 66 box jumps at 24″/20″
– 66 kettlebell swings at 1.5/1 pood
– 66 knees to elbow
– 66 sit ups
– 66 pull ups
– 66 thrusters 55/45lbs
– 66 wallball 20/14lbs at 10’/9′
– 66 burpees
– 66 double unders

WOD 9-14-2013

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“CinHel Sandwich”
5 reps of pull-up
10 reps of push-up (hand release)
15 reps of air squat
200 m run
21 reps of kettlebell swing at 1.5/1 pood
12 reps of pull-up
400 m run
12 reps of pull-up
21 reps of kettlebell swing at 1.5/1 pood
200 m run
15 reps of air squat
10 reps of push-up (hand release)
5 reps of pull-up

WOD 9-11-2013

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“Never Forget”
2001 meter row (1.25 mile run)
11 reps of 30/24 inch box jump
11 reps of thruster at 125/85 lb (125 deaths at the Pentagon)
11 reps of burpee chest to bar pull-ups
11 reps of power clean at 175/125 lb (AA flight #175 south tower)
11 reps of handstand push-up
11 reps of kettlebell swing at 2/1.5 pood
11 reps of toes-to-bar
11 reps of deadlift at 170/120 lb (170lbs = 77K for flight #77)
11 reps of push jerk at 110/75 lb (110 floors in each tower)
2001 m row