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Archive for December 2010
WARM UP: Faom Roll / Lacrosse Work 800 Meter Run Tempo Runs Quad Stretch on Box Hurdler Stretch SKILL WORK: OHS x 7 Snatch Pull Unders x 7 2 Rds WOD: On the Minute for 8 Minutes 5 Deadlifts at 50% 1RM Every 30 Seconds for 4 Minutes 3 Floor Press Every 30 Seconds for [...]
WARM UP: 10 Split Lunges Bear Crawl – down & Back 10 Split Lunges 2 Rds SKILL WORK: Planks – Side-Middle-Side 30 Second Holds – x 3 WOD: “JACKIE” 1k Row 45 Thrusters w/ 45lb bar 30 Pull Ups FOR TIME **REST 5 MINS** 1 Mile Run
WARM UP: Foam Roll / Lacrosse work 5 Jumping Air Squats Broad Jump - down 5 Jumping Air Squats Broad Jump – back 2 Rds SKILL WORK: Clean Pull Unders x 7 Good Mornings x 7 2 Rds WOD: 400 Meter Run 20 Hang Cleans (95/65) 400 Meter Run 40 Lunges 400 Meter Run 20 Deadlifts [...]
