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WOD – Sunday, June 26, 2011


WOD – Sunday, June 26, 2011

Warm-up:  Fanny Wackers, Frankensteins, over the fence, under the fence, run backward 50 meters, run foward 100m, lateral lunge 10 lateral lunges to the right, and 10 lateral lunges to the left.  10 push-ups, 10 pull-ups

Skill:  Muscle-up

Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov] » Feb 9 09


For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

If you don’t have muscle-ups substitute 3 pull-ups and 3 ring dips for each muscle-up.

Keegan Martin 12:20 (age 17). Post time to comments.

Time domain:  10-15 minutes

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