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WOD – Wednesday, September 14, 2011

13
Sep

WOD – Wednesday, September 14, 2011

Warm-up: Run 400m, Burgener Warm-up,  Samson Stretch

Skill: Hang squat cleans

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Compare to:  October 10, 2009 [prevpost=3185]

Verity - from no handstand at all to 2 abmats!

Verity - from no handstand at all to 2 abmats!

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