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WOD – Friday, January 28, 2011

27
Jan

WOD – Friday, January 28, 2011

Warm-up:

200 singles, 2min of DU’s, 20 burpees, 30 Second Samson stretch

Skill:

Squat & Push Press

Strength:

Push Press 3-3-3

WOD:

Three rounds for time of:
12 Muscle-ups
75 Squats

Time Frame:

8-15min

[prevpost=4154]

Kristan Clever 8:48, Rob Orlando 9:03, Kevin Montoya 9:29, Brandon Pastorek 10:36, Michelle Benedict 13:01.
Post time to comments.

Subs for MU’s:

– pull ups & dips

– the pull ups might be kipping, banded, jumping

– the dips might be ring, bar, handles

– assisted MU (jumping, row, pull through)

– Bar MU’s (hanging, kipping, jumping)

we did this wod 1 year ago and this was the pic!!!

trail run


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