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WOD – Saturday, January 14, 2012

13
Jan

WOD – Saturday, January 14, 2012

Warm-up: 50 Double Unders, 15 KB swings, 10 ring rows, 10 push-ups, 30 second Samson Stretch

Strength: Make-up day – Make up a strength WOD from the week or work on the gymnastics skill of your choice

WOD:

4 rounds
800m run/ 1000m ski
30 hollow rocks
30 back extensions – Sub 40 mountain climbers if you’re sore from yesterday’s WOD.

Time domain:  17-20 minutes

Post time to comments.

Hollow Rock demo.

If your hips are giving you trouble give these exercises a go.

http://www.t-nation.com/free_online_article/most_recent/break_up_those_hips_and_fix_that_squat

 

 

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