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WOD – Saturday, April 9, 2011

8
Apr

WOD – Saturday, April 9, 2011

Warm-up:  Fanny Wackers, Frankensteins, over the fence, under the fence, 10 squats then sit in the squat position for 30 seconds on the last one., 10 push-ups, 10 pull-ups, 10 GHD sit-ups, 10 GHD extensions

Skill:  Squat Clean

Clean Instruction, Part I, Coach Burgener [wmv][mov] » Sept 9 07

WOD:

Crossfit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Enlarge image

For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels.

Post number of rounds to comments:

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