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WOD – Wednesday, December 29, 2010

28
Dec

WOD – Wednesday, December 29, 2010

Warm Up:

Burgener Warm-up [wmv][mov]
Shoulder Pass Throughs with PVC – Perform at least 20 pass throughs bringing your hands closer together every 4 reps.

Skill:

Back Squat

Back Squat (aka Squat) [mpg]
Introduction to the Low Bar Back Squat, Mark Rippetoe [wmv][mov] » Jul 22 08

CrossFit Total (Nicole & Zac) [wmv][ mov]

WOD:

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to:  October 13, 2010 ; [prevpost=6818]

Everyone that comes in the gym this week needs to make sure they do their Crossfit Total and post it to this date.  We will be using this data as a reference point for a little experiment we are doing this month.  🙂

I wanna look like that when I grow up!

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