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For time: 1000 meter row 25 burpees 750 meter row 20 burpees 500 meter row 15 burpees 250 meter row 10 burpees post times to comments: main site rest day

3 rounds for time of: 115# (75#) hang squat cleans, 15 reps push-ups, 30 reps 115# (75#) thrusters, 15 reps pull-ups, 30 reps post times to comments: main site WOD

RedShed Rest Day Great performances this week, ShedHeads!  There were a couple of challenging WODs in there.  Welcome those new to the shed this week: Ed, Alex, and Cam's friends Joe and Tim (who had their first taste of the shed yesterday). Summer is officially over, and Labor Day is fast approaching.  Please remember we

 5 rounds for time of: 400 meter run 20 wall ball shots – 20# (16#) 10 lateral hurdle burpees – 12" hurdle   post times to comments: main site WOD

bata Mash-up: 20 seconds of work, 10 seconds of rest, 8 rounds pull-ups push-ups rest exactly 4 minutes… then mash-up push press – 45# box jumps Tabata mash-up is simple: 20 seconds of pull-ups, 10 seconds rest, 20 seconds of push-ups = 1 round, we are going to do 8, rest for 4 minutes, then

For Time: 21 back squats – 185# (115#) 750 meter row 15 back squats 500 meter row 9 back squats 250 meter row   post times to comments: main site WOD – everybody's favorite!

5 rounds for time of: 135# (85#) clean and jerk, 5 reps knees to elbows (K2E), 10 reps double unders, 20 reps   post times to comments: main site WOD      

The Shed will be closed today and will not be open for training until 4:30 PM on Wednesday, September 2. Rest Day Options: Run, Burpee, Lunge!5 rounds:400m run10 burpees100 ft. walking lunges   or   3 rounds 800m run 50 situps post times to comments: main site WOD – Fran in a boat? DAY 30 of the paleo challenge

Complete as many rounds as possible in 20 minutes of: 5 thrusters – 95# (65#) 7 hang power cleans – 95# (65#) 10 sumo deadlift high pulls – 95# (65#)   post rounds to comments: compare to 12/29/2008 main site rest day DAY 29 of the paleo challenge **please refer to yesterday's post regarding this

This was a great week of WODs!  We had a great summer, ShedHeads!  During the month of August, we have seen some dramatic improvement in strength and speed… nice work! Just a quick note regarding milestones… Janice Garry experienced the following transformation in August:  Off the bands to jumping pull-ups to kipping pull-ups.  She can