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Athlete Date Sort Location Workout Name Description Results
William Jin 05/08/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 10 rounds 0 reps
Performed as RX
William Jin 05/06/2014 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 30s
Performed as RX
William Jin 04/22/2014 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (3 attempts at a double under = 1 double under)
 8 rounds 0 reps
Performed as RX
William Jin 04/10/2014 WAB MS #15 Cindy Warm Up: Jump Rope Circuit (:30 jump/:30 stretch)


AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 9 rounds 0 reps
Performed as RX
William Jin 03/20/2014 WAB MS #10 Annie Warm Up: Jog 8 laps on our half of the gym

Workout:
50-40-30-20-10

Double Unders (x2 for singles)
Full Sit Ups
 9m 14s
Performed as RX
William Jin 03/12/2014 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)
 5m 30s
Performed as RX
William Jin 03/06/2014 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)		 13m 41s
Performed as RX
William Jin 03/06/2014 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)		 13m 47s
Performed as RX
William Jin 02/26/2014 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (3 attempts at a double under = 1 double under)
 7 rounds 0 reps
Performed as RX
William Jin 02/18/2014 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 6 rounds 0 reps
Performed as RX
William Jin 02/14/2014 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 5 rounds 0 reps
Performed as RX
William Jin 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 9 rounds 0 reps
Performed as RX
William Jin 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)
 3m 30s
Performed as RX
William Jin 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
William Jin 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)		 17m 30s
Performed as RX
William Jin 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 3 reps
Performed as RX
William Jin 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 17s
Performed as RX
William Jin 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 2m 22s
Performed as RX
William Jin 11/13/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 8 rounds 0 reps
Performed as RX
William Jin 10/28/2013 WAB MS #13 Unlucky For Time:

25 of each

Double Unders
crunches
Walking Lunges
crunches
Burpees
crunches
 2m 50s
Performed as RX
William Jin 10/22/2013 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 34 rounds 0 reps
Performed as RX
William Jin 10/17/2013 WAB MS #10 Annie 50-40-30-20-10

Double Unders (x2 for singles)
Sit Ups
 9m 13s
Performed as RX
William Jin 09/18/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 5 rounds 0 reps
Performed as RX
William Jin 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 58s
Performed as RX
William Jin 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 58s
Performed as RX
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