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WOD – Wednesday, December 8, 2010

7
Dec

WOD – Wednesday, December 8, 2010

Warm Up:

Run 400m,

Burgener Warm-up [wmv][mov]
Shoulder Pass Throughs with PVC – Perform at least 20 pass throughs bringing your hands closer together every 4 reps.

Skill:

Jerk

WOD:

Who’s that girl?  -  by Paul

1/2 Grace (15 x squat Clean & Jerks) 135#
1 Round of Helen (400m run, 21 KB Swings 55/35#, 12 Pull Ups)
3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
1 Round of Nancy (400m run, 15 x OHS 95#)

Time:

8-18 min

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