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Archive for April 2012
Warm Up: Lunge Walk d/b Frog Jump d/b 10 Leg Throws each leg 10 Air Squats Lap 2 Rds 20 Mins to set a heavy Hang Clean WOD: 800 Meter Run 25 Pistols or 50 Air Squats 15 Hang Cleans at 75% of max set above 2 Rds
WARM UP: Foam roll Backwards lunge d/b Frog jumps d/b Mid hang cleans x10 Clean pullundersx10 Skill Work: 20 mins cleans Set a heavy single in a clean (full or power) WOD: 400 m run 12 cleans 70% 21 box jumps 3rds for time Rest 1 attempt at max hold heels over 45 plate in [...]
