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WOD – Monday, January 3, 2011

2
Jan

WOD – Monday, January 3, 2011

Warm-Up: 100 single jump ropes, fanny whackers, frankensteins, good mornings, over/under the fence, Samson Stretch

Skill: Low Bar Back Squat

Strength:  Back Squat 1,1,1  – Find your 1RM

WOD:

4 Rounds for time:

6 Lunge jumps

12 Goodmornings

12 2 pood Kb swings

Sprint 100m

Post time and weights to comments:

Lunge jumps – Start in a lunge position and jump up switching feet and landing in a full lunge with the opposite foot now becoming the forward foot.

What are the bands for?

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