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WOD – Sunday, November 20, 2011

19
Nov

WOD – Sunday, November 20, 2011

Warm-up: Run/Row/Ski 400m, 50m walking lunge, 15 push press w/ bar, 10 pull-ups, 10 back extensions, 10 TTB

Strength: Push Jerk 5,5,5

WOD:

Row 500m

40 push-ups

Row 500m

30 push-ups

Row 500m

20 push-ups

Row 500m

10 push-ups

Time domain:  8-12 minutes

Skill: Work on Pull-ups if you don’t have them.  If you have pull-ups work on Muscle-up transition.

Post weight and time to comments.

Garage Games Teaser (No. 2) from SICFIT on Vimeo.

Movie Night Coming In January – GG 2011 Film

 

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