Sunday 091213

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"Nasty Girls"

Three rounds for time

50 Squats

7 Muscle-ups

10 Hang power cleans 135# (85#)

If you are unable to complete muscle-ups, sub three pull-ups and three dips for each muscle-up.

Compare to April 7th 2009.

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030 031 

Partner handstands; Sara and Cherie, Joylyn and Melissa

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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