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WOD – Saturday, November 5, 2011

4
Nov

WOD – Saturday, November 5, 2011

Warm-up: Row/Ski 500m; 10 OHS, 10 push-ups, 10 sit-ups, 10 back extensions

Skill: L Pull-ups

WOD:

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
Post time to comments.

Samway_InstructionalOHS_th.jpg

Enlarge image

In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

 

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