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Athlete Date Sort Location Workout Name Description Results
Grace Wong 12/02/2013 WAB MS #7 Keep it rolling WOD #7 - For time

3 Rounds

3 log/pencil rolls
10 push ups
15 squats
20 crunches
100m run/shuttle (use the cones = 20m apart)
 4m 55s
Performed as RX
Grace Wong 11/27/2013 WAB MS #6 Strong 2 the Core 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Grace Wong 11/25/2013 WAB MS #5 - The Mini Murph For Time

800m run (8 laps indoors)

60 push ups
80 squats
100 crunches

800m run (8 laps indoors)		 14m 01s
Performed as RX
Grace Wong 11/21/2013 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (20 singles for scaled workouts)
 7 rounds 0 reps
Performed as RX
Grace Wong 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 32s
Performed as RX
Grace Wong 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 41s
Performed as RX
Grace Wong 11/13/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 9 rounds 0 reps
Performed as RX
Grace Wong 11/11/2013 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 8 rounds 0 reps
Workout Scaled
Grace Wong 10/30/2013 WAB MS #14 Farmer Strength Functional Strength w/ partner

3 rounds
:30 sec Handstand
20m Wheel barrel
20m Piggy Back
20m Bear Crawl
20m Crab Walk
 Jin Jie lbs
Performed as RX
Grace Wong 10/28/2013 WAB MS #13 Unlucky For Time:

25 of each

Double Unders
crunches
Walking Lunges
crunches
Burpees
crunches
 3m 29s
Workout Scaled
Grace Wong 10/17/2013 WAB MS #10 Annie 50-40-30-20-10

Double Unders (x2 for singles)
Sit Ups
 8m 43s
Workout Scaled
Grace Wong 09/18/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 7 rounds 0 reps
Workout Scaled
Grace Wong 09/16/2013 WAB MS #7 Keep it rolling WOD #7 - For time

3 Rounds

3 forward rolls
10 push ups
15 squats
20 crunches
100m run/shuttle
 4m 30s
Performed as RX
Grace Wong 09/06/2013 WAB MS #5 - The Mini Murph For Time

800m run (2 laps)

60 push ups
80 squats
100 crunches

800m run (2 laps)		 14m 30s
Performed as RX
Grace Wong 09/04/2013 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (20 singles for scaled workouts)
 10 rounds 0 reps
Workout Scaled
Grace Wong 09/01/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 5m 20s
Performed as RX
Grace Wong 08/28/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 4m 12s
Performed as RX
Grace Wong 08/26/2013 WAB Gr 8 #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 8 rounds 0 reps
Performed as RX
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