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WOD – Wednesday, July 6, 2011

5
Jul

WOD – Wednesday, July 6, 2011

Warm-up:  Fanny Wackers, Frankensteins, over the fence, under the fence, 10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, 30 Second Samson Stretch

Skill:  Kipping Pull-ups

Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08

WOD:

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Compare to:  May 4, 2010  [prevpost=5163]

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