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WOD – Wednesday, August 25, 2010

24
Aug

WOD – Wednesday, August 25, 2010

Warm-up

50 Double Unders (100 Singles), Samson Stretch 2 mins, 25 Fanny Wackers, 20M High Step

Skill

5 mins: pose technique discussion, and running technique.  Practice getting your chest out in front of your hips, be light on your feet, landing on the balls of the feet and pulling up fast with the glutes doing the work.

WOD

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

You will need to carry a stopwatch, you can use the 400M route back and forth.  Be accurate with your start/stop position.  Meaning: if momentum carries you 10-20 meters at the end of the 20 second periods, get back to the place you were at the end of 20 seconds.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

Advanced Women Heat 2 - Melissa on the far left, and Desiree on the far right, battled to a tie in points for first overall.

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