February 23, 2012

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Thursday, February 23rd, 2012

Mobility & Recovery Day

WoD: 3 Rds
-Row an easy 250m
-16 OH Walking Lunges (45/25)
-3 Therapy Wall Squats (slow)
-3 Windmills/arm

Wednesday, February 22nd, 2012

Strength:
a1)HSPU’s:6×4
a2)L-Sit:6x10sec

WoD: 2Rds
30s work/30s rest
-Thruster (95/65)
-Knees 2 Elbows
-Burpees [Read more...]

Tuesday, February 21st, 2012

Strength:
Back Squat
1×3@80%,3×3@85%

WoD: 8min AMRAP
-8 Sumo High Pulls (95/65)
-10 C2B Pull-Ups
-12 Wall-Ball Shots (20/14)

Monday, February 20th, 2012

Strength:
Power Clean & Jerk:
5×1 @ 85%

WoD: 3 Rds
40sec work/20sec rest
-Max Ring Dips**
-Max Box Jumps (24/18) [Read more...]

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