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WOD – Monday, August 29, 2011

28
Aug

WOD – Monday, August 29, 2011

Warm-up: Run 400m, Fanny Wackers, Frankensteins, over the fence, under the fence, 30 second Samson Stretch

Speed: Load a bar with 65% of your 1RM deadlift.  Perform 1 repetition moving the weight as fast as possible every 30 seconds for a total of 12 reps.  Speed is critical.  Use perfect form and stay as tight as possible.

WOD:

Front Squat – 70% of your 1RM 20 reps

Then with no rest move to 3 Rounds for time of:

50m 45# Overhead walking lunge

25 Box Jumps 24″/20″

25 GHD back extensions

Post weight used on deadlift and time to comments:

Andy breaks down Survival last Saturday morning…If first person video games make you sick, don’t watch this!

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