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WOD – Monday, October 4, 2010


WOD – Monday, October 4, 2010


Burgener Warm-Up, progress from PVC/starting weight, to a barbell.

Skill: 10 Minute Snatch Pull-under – – Video courtesy of

Use no more than 50% of your 1RM Snatch. Focus on full extension and speed.  Pull yourself under the bar as fast as possible working on consistent footwork and SPEED!



Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Time Frame:

10-18 rounds


Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″). Post rounds completed to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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