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WOD – Tuesday, January 24, 2012

23
Jan

WOD – Tuesday, January 24, 2012

Warm-up: 50 Double unders, 30 walking lunge steps, 10 push-ups, 10 ring rows, 10 sit-ups, 10 Kb swings, 30 second Samson Stretch

Strength: 12X2 Box Squat 65% 1RM – Explode up as fast as possible on each rep.  Rest 45 seconds between sets

Dynamic effort squat video:  http://www.youtube.com/watch?v=NPIu5MlXSmA

WOD:

5 Rounds for time:

9 95#/75# Thrusters

9 Pull-ups

Post weight and time to comments.

then:

3 Sets of 30 second side planks.  Perform a side plank on your right side for 30 seconds then switch to your left side for 30 seconds.  Rest for 30 seconds and repeat for a total of 3 efforts on each side.

 
a little fun with the 2011 GarageGames ONE

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