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WOD – Wednesday, August 31, 2011

30
Aug

WOD – Wednesday, August 31, 2011

Warm-up: Burgener Warm-up, Arm circles forward and backward, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups.

Skill: Muscle-up

Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov] » Feb 9 09

WOD:

Three rounds for time of:
12 Muscle-ups – Sub 3 pull-ups and 3 ring dips or push-ups per muscle-up
75 Squats

Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50.
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