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WOD – Wednesday, November 3, 2010

2
Nov

WOD – Wednesday, November 3, 2010

Warm -up:

Run 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 Pull-ups, 10 back extensions, 20 second samson stretch

Skill:

Muscle-up Progression

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

WOD:

Run 400m
30 pull-ups
30 1.5 pood Kb Swings

Run 800m
20 pull-ups
20 1.5 pood Kb Swings

Run 1200m
10 pull-ups
10 1.5 pood Kb Swings

Post time to comments:

Time Frame: 14 – 25 minutes (andy since you beat my estimate I’m altering it to beat you!)

Intensity

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