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WOD – Friday, March 11, 2011

10
Mar

WOD – Friday, March 11, 2011

Warm-up:

Run 400m, Burgener Warm-up, 10 push-ups, 10 sit-ups, 10 squats, 30 seconds Samson Stretch

Skill:  Clean

Clean Faults, Mike Burgener [wmv][mov] » Feb 21 09
Clean Instruction, Part I, Coach Burgener [wmv][mov] » Sept 9 07
Clean: The 3d Pull, Coach Burgener [wmv][mov]
Cleaning from the Ground, Coach Burgener [wmv][mov] » Apr 25 08

WOD: 

“Lumberjack 20”

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Compare to:  November 12, 2010; [prevpost=7129]

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