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WOD – Wednesday, October 20, 2010

19
Oct

WOD – Wednesday, October 20, 2010

Warm Up:  10 PVC Overhead Squats, 10 squats, 10 thrusters, samson stretch, high step run 50M, fanny whackers 50M.

Skill:  Clean to thruster.

WOD:

400M Run
1 – 185#/125# Clean to Thruster (skip clean and rack if necessary to get max weight thruster)
12 – 55#/35# weighted pull-ups (use kettlebell or dumbbell)
400M Run
2 – 185# Thrusters (again, clean for rep one if you can, you do not need to set weight on ground btw reps)
9 – 55# weighted pull-ups
400M Run
3 – 185# Thrusters
6 – 55# weighted pull-ups
400M Run
4 – 185# Thrusters
3 – 55# Weighted Pull-ups

Post time to comments. Compare to February 18, 2010 [prevpost=4461]

Time Frame: 12 – 22 minutes, scale appropriately

Donovan "The Conrad"

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