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WOD – Tuesday, November 16, 2010

15
Nov

WOD – Tuesday, November 16, 2010

Warm-up: 50 Double Unders, 200M row, Over Under The Fence, Fanny Whackers, Frankensteins, 10 Box Jumps, 10 Squats, 10 OHS (PVC)

Skill: OH Plate Carry – this is an athletic skill, it is not technique driven, it is practiced and improved.  Practice trying to run with the plate.

WOD:

Event 2 and Event 6 from The Ten

Box Jumps – Max reps in 3 minutes
rx’d men – 40”
rx’d women – 30”
scaled men – 30”
scaled women – 24”

Coach – bring a measuring tape.

(scale this height with a weight stack to whatever height is necessary for you to JUMP every rep, step ups are not allowed for this exercise)

Rest ten minutes then

400 meter Overhead Plate Carry –
Run/walk with a bumper plate overhead.  If the plate rests on/touches your head or falls below/behind your head, you must put the plate down & perform 5 burpees before picking it back up.  If you have to put the plate down, you will have to do 5 burpees before picking it back up.  We will ask all athletes to control their bumper plate for this event.  Both hands must stay on the plate until it is on the ground. There will be a 10 burpee penalty if an athlete loses control of the bumper plate (intentionally or unintentionally), in addition to the 5 burpees for setting the plate down.
rx’d men – 45#
rx’d women – 25#
scale men – 25#
scale women – 10#

Time Frame: 6 Minute Cut-Off

Wes and Beth getting it done in WOD 2!

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