Author Archives: Joe Murphy

06 Oct
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Monday WOD – Cluster Bomb

By: Joe Murphy – Categories: – October 6, 2013

A) WOD  25-20-15-10-5 Clusters (Clean into Thruster) 40/20kg Overhead Plate Sit Ups 25 double unders or 100 single skips after each round  

18 Sep
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Wednesday WOD – The Clock

By: Joe Murphy – Categories: – September 18, 2013

A) WOD 4 Rounds with a running clock 60 seconds on Each Station complete as many reps as possible KB Swing/Snatch Burpees Box Jumps Thruster 35/25kg Double Unders/Skips *60 seconds between Rounds.