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WOD – Wednesday, January 11, 2012

10
Jan

WOD – Wednesday, January 11, 2012

Warm-up: Run/Row/Ski 400m, Fanny wackers, Frankensteins, over the fence, under the fence

Strength: Make up Back Squat or Bench if you missed it, or 15 minutes of Snatch work.  Practice 3 Position Snatch

http://www.youtube.com/watch?v=UtErhcCYBZk&feature=related

WOD 1

3 Rounds for time:

5 155#/95# Split Jerks

50 Double Unders

rest 5 minutes

WOD: 2

3 Rounds for time:

7 muscle-ups

7 stone ground to shoulders

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Mr. Eric Richards - 3 time winner of the coveted Mr. Universe title

Mr. Eric Richards - 3 time winner of the coveted Mr. Universe title

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