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WOD – Wednesday, April 6, 2011


WOD – Wednesday, April 6, 2011

Warm-up:  Fanny Wackers, Frankensteins, over the fence, under the fence, 10 squats then sit in the squat position for 30 seconds on the last one., 10 push-ups, 10 pull-ups, 10 GHD sit-ups, 10 GHD extensions

Skill:  Low Bar Back Squat


Five rounds for time of:
Run 400 meters
5 Back squats

Pick a weight that is very challenging for 5 reps.  5-10% below your 5RM is a good rule of thumb. 

Russell Berger 12:17 at 315lbs. Post load and time to comments.

Time domain:  15-20 minutes

Post WOD Stretch – Spend 5 minutes stretching your hamstrings and hip flexors.   For your hamstrings lay on your back keeping one leg straight on the ground, and pull your other leg up using the band until you can’t go any further without bending your knee.  Hold that position for 30 seconds, relax and then try to go a little farther.  Repeat for a total of 3 30 second intervals.  For the hip flexors,  perform 1 minute of Samson Stretch on each leg.

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