CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

4-10-13

Skill

5 Mins of double under practice

then snatch work

WOD

10 Min Amrap

30 DU

15 Power snatches

After Party

Bullet proof shoulders

4-9-13

WOD

5 rounds

Run 400 M

20 walking lunges

10 T2B

4-8-13

WOD

Back Squat

5x3

Then

1000 M Row For Time

4-5-13

WOD

Fran

21-15-9

Thrusters

pull-ups

4-4-13

WOD

Annie

50-40-30-20-10

DU

Ab-mat Sit-ups

4-3-13

WOD

Strict Press

5x5

Then

Barbell Row 3x8

100 Band Pushdowns

4-2-13

WOD

Row 600 M

DB Hang Clean 15 Reps

3 Rounds

After Party

Work on a Goat

10 Mins

4-1-13

WOD

15 Min amrap

9 Deadlfts

12 HR pushup

15 Box Jumps

3-29-13

WOD

Front squats

5x5

3 second pause on your last rep

Bonus

3 way planks 1 Min each

x2




3-28-13

WOD

4 Min Amrap

500 M Row

Max HSPU

In remaining time do as many hspu as possible then rest 1 Min and repeat

x4

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