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WOD – Friday, November 5, 2010

4
Nov

WOD – Friday, November 5, 2010

Warm-ups:

Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 Pull-ups, 10 back extensions, 20 second samson stretch

Skill:

Pistols – Hold on to a bar for stability and work on getting as low as you can on one leg.  If you need to use a box or plates to improve range of motion use it!!

WOD:

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Austin Malleolo 3:01, Camille Leblanc-Bazinet 3:53 (105lbs).
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