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WOD – Wednesday, February 16, 2011

15
Feb

WOD – Wednesday, February 16, 2011

Warm-up: Fanny Wackers, Frankensteins, Over the fence, Under the fence, Sit in a deep squat for 30 seconds, 30 forward and 30 backward arm circles

Skill: Clean Pulls – Work up to a light but explosive clean pull

Strength: Deadlift 3,3,3

WOD:

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach

Post deadlift weights and burpee pull-up times to comments:

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A great vid on crossfit.com about scaling

“Scaling at CrossFit Verve” with Cherie Chan – video [wmv] [mov]

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donovan at GG stone carry

donovan at GG stone carry

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