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WOD – Thursday, September 30, 2010

29
Sep

WOD – Thursday, September 30, 2010

Warmup: Fanny Whackers, Frankensteins, walking lunge, over/under the fence, 10 each of : burpees, GHD sits, good mornings

Skill: Deadlift

Deadlift Alignment Part 1, Mark Rippetoe [wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe [wmv][mov]
Deadlift Anatomy, Mark Rippetoe [wmv][mov]
Deadlift Arm Position Lecture Clip [mov][wmv]
Deadlift Back Angle, Mark Rippetoe [wmv][mov]

WOD:

Three rounds for time of:
Row/Run 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 rep

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda17:45 (20″ Box, 155lbs), Karianne Dickson 17:53 (135lbs), Valerie Mackenzie-Voboril 18:33 (140lbs), Kim Malz 21:30 (145lbs), Laurie Galassi 21:56 (205lbs). Post time to comments.

Compare to Wednesday, August 11, 2010. [prevpost=6110]

The first Garage WOD - Eric's backyard

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