Gymnastics Certification at Sonz Decatur, GA - Click for Details
WOD 
Wednesday, July 23, 2008, 06:05 AM - Workout of the Day
FGB Style or Maybe "In Your Face" Style!:

-Double-Unders
-Sit-Ups
-KB Swings (M- #55, W- #35)
-Box Jumps (20" box)
-Power Cleans (M- #75, W- #55)

In this workout... Read More...
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WOD 
Tuesday, July 22, 2008, 08:02 AM - Workout of the Day
AMRAP 20 Minutes:

200 M Run
10 OH Squat (#75W, #55W)
15 Wall Ball Shots (M- #20, W- #16

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WOD 
Monday, July 21, 2008, 06:48 AM - Workout of the Day
"Barbara"

5 Rounds for Time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
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WOD 
Saturday, July 19, 2008, 07:53 AM - Workout of the Day
This workout will progress each round. Each round you will do the "additional" exercise as well as the previous ones.

1 - 400 meter
2 - Box Jumps
3 - Knees to Elbows
4 - Push Press (65#/85#)
5 - Sit-ups
6 - Slam Balls
7 - Dips
8 - Kettle Swings(35#/55#)
9 - Pull-ups
10 - Handstand Push-ups

*Example:
Round 1 = 1-400 meter
Round 2 = 2-Box Jumps, 1-400 meter
Round 3 = 3-Knees to Elbows, 2-Box Jumps, 1-400 meter
You get the idea!
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WOD 
Friday, July 18, 2008, 06:05 AM - Workout of the Day
"Grace"

30 Clean and Jerks (M- #135, W- #85)





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