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WOD – Monday, September 13, 2010

12
Sep

WOD – Monday, September 13, 2010

Warm-up – 15 squats, 15 Push-ups, 15 Sit-ups, 15 Good Mornings, 15 Pull-ups, 30 second samson stretch

Skill: Pull Ups – jumping, banned, swinging/kipping, butterfly, kip only, strict.  Pick one and work on it

WOD:

Severin” – slightly modified

50 Pull-ups
100 Push-ups
Run 5K (6x800m + 1x200m)

(you may break up the work as needed)

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest).

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Monday night mosh pit

Monday night mosh pit

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