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WOD – Wednesday, August 11, 2010

10
Aug

WOD – Wednesday, August 11, 2010

Warm-up:

30 feet down and back of the following:

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:  The Deadlift

Deadlift Alignment Part 1, Mark Rippetoe [wmv][mov] » Sept 11 07
Deadlift Alignment Part 2, Mark Rippetoe [wmv][mov] » Sept 21 07
Deadlift Anatomy, Mark Rippetoe [wmv][mov] » Sept 2 07
Deadlift Arm Position Lecture Clip [mov][wmv]
Deadlift Back Angle, Mark Rippetoe [wmv][mov] » Nov 24 08

WOD

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

Graham Holmberg 14:04, Pat Barber 14:34, Jason Khalipa 14:55, Elyse Umeda 17:45 (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.

Crossfit = Grown Men Crying

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