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WOD, Monday, October 11, 2010

10
Oct

WOD, Monday, October 11, 2010

Warm Up:

10 box jumps, 10 wall balls, 10 burpees

Bergner

Sampson

Skill:

1-5min of Singles and Double Unders

(The) Buddy Lee System [wmv][mov] » Dec 5 07
Basic Bounce, Buddy Lee [wmv][mov] » Dec 2 07
Double-Unders, Buddy Lee [wmv][mov] » Sept 22 07
Fixing the Basic Bounce, Part 1, Buddy Lee [wmv][mov] » Oct 1 07
Fixing the Basic Bounce, Part 2, Buddy Lee [wmv][mov] » Oct 8 07
Intro to the Jumprope, Buddy Lee [wmv][mov] » Sept 12 07
Jump Rope Competition, Buddy Lee [wmv][mov] » Dec 24 07
Jump Rope Variations, Buddy Lee [wmv][mov] » Jan 4 08
Rope Simulation, Buddy Lee [wmv][mov] » Dec 18 07

WOD:

“OVER THE HILL” – Trey

400M run
40 jumping pull ups
40 situps
40 Box jumps (20”,16”)
400M run
40 wall balls (20# @ 10′,16# @ 8′)
40 Burpees
40 Squats
400M run

Time Frame:

10-20min

active rest

Brittany - swinging the KB

Brittany - swinging the KB

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