WOD Sat 9-12-15



Dyanamic DUO Team Run @ Royal Oaks Trail

Timed 5K



"9/11" Tribute WOD

2001 meter run or row

11 box jumps (30/24)

11 thrusters (125/85)

11 power cleans (170/120)

11 hand stand push ups

11 KBS

11 toes 2 bar

11 deadlift (170/120)

11 push jerk (110/75)

2001 meter run or row




seated dumbbell press


5 round

400m run

10 seated dumbbell press

10 jumping/walking lunges

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