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Wednesday

W.O.D. Nancy" Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps

Tuesday

W.O.D. 30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Monday

w.O.D. "Christine" 3 Rounds For Time 500m. Row 12 Dead Lift 21 Box Jump

Happy Easter!!!

Take it easy on the brunch and the candy or the evil Easter bunny will get you! Love,  CrossFit San Clemente

Saturday

W.O.D.  Tabata Something Else:  8- 20sec Rounds of each of the following exercises. Pull Ups Push Ups Sit Ups Squats Complete each exercises before you move to the next.(After every set 10sec. rest.) Post total reps for all rounds.

Friday

W.O.D. Run 5K. For Time.

Thursday

W.O.D. Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post loads to comments.

Wednesday

W.O.D. Walking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-ups FOR TIME!!

Tuesday

W.O.D. HANG POWER CLEAN & JERK 1-1-1-1-1-1-1, Reps   This is a view from Mike and Lori Smith's house in Tonga. More pictures to come when they start their CrossFit group.

Monday

W.O.D. "JEREMY" 21-15-9 Reps Of: Over Head Squats Burpees For Time!!

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