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WOD – Wednesday, November 9, 2011

8
Nov

WOD – Wednesday, November 9, 2011

Warm-up: Row/ski 400m, Frankensteins, Over the fence, Under the fence, 5 HSPU’s, 5 TTB, 10 Pull-ups

Skill: 15 minute handstand walk practice or HSPU practice – perform a minimum of 2 HSPU’s per minute

WOD: 5 minute AMRAP

5 –  185 lb/115 lb power clean

10 box jumps (24/20)

Post weight and time to comments.

We are going to be heading into some rower technique training soon.  We would like everyone to watch this short 3 minute video that points out one of the very common mistakes of the recovery during high intensity rowing, which is trying to speed up the recovery stroke.  The problem is that it shortcuts the full drive stroke.

http://www.concept2.com/us/training/technique.asp#intensity

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