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WOD – Friday, November 19, 2010

18
Nov

WOD – Friday, November 19, 2010

Warm-up: 50 double unders, 10 burpee pull-ups, 10 hand stand push-ups, 10 sit-ups, Samson stretch

Skill: Wall Ball – what does a full range of motiong (ROM) wall ball shot look like?

WOD:

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).
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