Conditioning  (check your wod books from Aug. 8 2012) For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions (Supermans) 30 Wall ball shots, 20 pound ball 3 Rope climb ascents

WOD Demo with Chris Spealler – video [wmv] [mov] [HD mov]

Extended Workout Footage – video [wmv] [mov] [HD mov]

From the Vault: WOD Demo, July 12th, 2007 – video [wmv] [mov]

Strength

will be posted on white board

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