3 / 10 / 2012

For Time:

Row, 35 calories

21-15-9

Bench Press 165 lbs / 115 lbs

GHD sit-ups

Row, 35 calories

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3 / 9 / 2012

Check out the standards for the KnightsPTR Caymen team members.  Pretty stout requirements.  Also, be sure to check out the video “KnightsPTR Games 12.3 tips” below.

Open WOD 12.3

18 Minute Amrap

Box Jumps, 15 reps 24 / 20

Push Press, 12 reps 115 lbs / 75 lbs

Toes to Bar, 9 reps

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3 / 8 / 2012

Start them out young.

For Time

10-1 Burpees

1-10 Deadlift 155lbs / 105 lbs

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3 / 7 / 2012

15 minute Amrap

5 Toes to Bar

10 Wall Balls

20 Lunges

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