Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Work to a heavy Power snatch

WOD:
3 rounds for time of:

5 Power snatches (135 lb./95 lb.)
15 Burpees
5 Muscle-ups

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When all you want to do is sit on the couch, Mark’s Daily Apple

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FWFD/Sons of the Flag fundraiser is tonight!
Firefighters for the summit
Several of our local Fort Worth Fire Fighters, including Dusty Sides, Kasey Gandy, Clint Brewer, Jerry Bays, Daniel Ory and Matt Magoffin will attempt to climb Denali in Alaska this summer to benefit Sons of the Flag, a non-profit that is doing great work for burn survivors.

When: Thursday, April 10, 5pm – 7pm
Where: Grace
777 Main Street, downtown Fort Worth

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Media:
Thursday WOD, April 10, 2014

One thought on “Thursday WOD, April 10, 2014

  • April 10, 2014 at 10:10 am
    Permalink

    800m run, 100 24 inch step ups,
    Strength back squats 175 lbs
    WOD 8:00 did 85 lbs Power Cleans

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