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12 July 2012 – “Sectional 12.1 Open WOD ReVisit”

12
Jul

12 July 2012 – “Sectional 12.1 Open WOD ReVisit”

Warmup
Run full Audley lap

Pullup Ladder (10 Minute Cap)… Start at 1..2..3, etc. until Failure…use smaller band than normal

RX’d people do Strict Pullup Ladder

Run full Audley lap faster than before
Strength
8-8-8 Backsquat (work up to a Heavy 8)

Strict Press 3×5

WOD – “Sectional ReVisit”
Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Cool down
3 x 15 GHD Back Extensions

 

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