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WOD – Thursday, September 23, 2010


WOD – Thursday, September 23, 2010

Warm-Up: Fanny Whackers, Frankensteins, DUCK WALK, 10 squats, pass throughs, 10 pull-ups, shoulder mobility with wrist wrapped in a band (pull away to get a decompressive stretch in the shoulder, stressing extension), 10 push-ups.

Skill:  Overhead Squats

Strength:  Front Squat  3-2-1-1


4 Rounds
7 Overhead Squats 115#/75#
21 Sit-Ups
14 Kettlebell Swings (1.5Pood/1 Pood)

Post time to comments.

1 Arm Overhead Walking Lunge Steps, Hellish on the back.

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