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WOD – Friday, March 4, 2011


WOD – Friday, March 4, 2011



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

20 sit ups, 20 push ups, 20 squats, 20 of your nemesis


GHD Situps

Deadlift/Run/GHD Situp WOD (Rob Miller) [wmv][mov]

watch how he explodes up in the GHD.  Its not just an ab sit up but a extend the leg and kick motion, which snaps you up


For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

Check out Eric at the Garage Games by Again Faster Equipment – video [wmv] [mov]


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Andy's face is about to explode

Andy's face is about to explode

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