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WOD – Friday, January 14, 2011

13
Jan

WOD – Friday, January 14, 2011

Warm-up: 2 Rounds of:  10 Squats, 10 push-ups, 10 sit-ups, 10 pull-ups, 30 second samson stretch

Skill: Front Squat

Strength – 3 Front squats on the minute for 5 minutes.  Work up to a 3 RM as quickly as possible.  Do at least 2 warm-up sets of 6-10 reps before the start of the 5 minute strength WOD

WOD:

Rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters (sub 100 singles)

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).
Post rounds completed to comments.

Kelly - only 1 more

Kelly - only 1 more

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