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WOD – Wednesday, September 22, 2010

21
Sep

WOD – Wednesday, September 22, 2010

Warm-Up: Shoulder mobility, arm circles 20 each direction, close grip bat hangs, samson stretch, pass throughs, 10 deep squats, 10 box jumps, 10 pull-ups, 10 push-ups

Skill: Heavy Thrusters, learning to control a heavy weight at high speed.

WOD:

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Anna and Shane, Anna is proficient at the kip.

Shane showing his ROM.

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