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WOD – Thursday, December 15, 2011

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Dec

WOD – Thursday, December 15, 2011

Warm-up: Run 400m, 10 OHS squats pvc, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill: Db Squat Snatch

Dumbell Snatch tri-panel [wmv]

If you don’t have the flexibility for a squat snatch try split snatches

Dumbell Split Lifts [wmv][mov]

WOD:

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

time domain:  10-15 minutes

Stretch:  Coaches choice – Stretch for a minimum of 10 minutes.

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this right here will make you a better athlete and person

 

I have a new event scoring tool to test out, try it.  Next week we’ll use it in the gym.

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