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WOD – Thursday, September 16, 2010

15
Sep

WOD – Thursday, September 16, 2010

Warm-up:

Fanny Whackers, Frankensteins, Over the fence, Under the fence.   Then, 10 squats, 10 push-ups, 10 sit-ups, 10 standing back extensions, 30 second each leg Samson stretch.

Skill: Front Squat

WOD:

Five rounds for time of:
Run 200 meters
10 x 135 pound Front squat
30 x Sit-ups
20 x Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20″ box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20″ box), Kim Malz 22:44 (105lbs, 24″ box).

Post times to comments.

Philip - look at that full extension.  yall dont cut the top short

Philip - look at that full extension. yall dont cut the top short

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