Complete as many rounds as possible in 20 minutes of:
-15-foot rope climbs, 2 ascents
-10 ring dips
-20 GHD sit-ups
**wear your long socks or pants for the rope climbs!**
Wednesday May 4th, 2016
May 4, 2016 / By j0ssy
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Tuesday May 3rd, 2016
May 3, 2016 / By j0ssy
It’s time for some conditioning campers!
Every 6 minutes, travel 800m for time
0-6: run 800m
6-12: row 800m
12-18: run 800m
18-24: row 800m
Don’t forget, Saturday May 14th is our PDXstrength Parade day Party! Join us for the St. Johns Parade, and all the fun at the St. Johns Bizarre! We will meet at noon in front of Roosevelt High School at the big fire truck. Wear your PDXstrength Shirt, and prepare for a super awesome fun time! 
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Monday May 2nd, 2016
May 2, 2016 / By j0ssy
Deadlift 3-3-3-3-3
21-15-9 reps for time:
-Deadlifts, 60% heaviest triple from part 1
-Box Jumps, 24″/20″
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Sunday May 1st, 2016
May 1, 2016 / By j0ssy
Ring swings
take turns with 5 to 10 ring swings
WOD
4 rounds for virtuosity
-12 Variables
-8 alternating turkish getup with one armed overhead squat
-30 double unders
-10 ring swings
Variables change according to round as follows
(1) alternating jumping (unweighted) lunges,
(2) alternating weighted lunges,
(3) alternating weighted step ups
(4) two armed overhead KB/DB squat
Wellness
Skin the cats / german hang skill work
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Friday Apr 29th, 2016
April 29, 2016 / By j0ssy
Complete as many rounds as possible in 20 minutes of:
-2 L-sit rope climb . Scaling > 10 L pull-ups > 15 hanging leg raises
-25s of handstand hold
-20 hip extensions
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