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17 April 2013; “Count Ademar”


17 April 2013; “Count Ademar”


Warm-up: 20 Air squats, Push-ups, Lunges, Pull-ups, Sit-ups (Jog to Audley/West Main after every set)

Skill: Clean and Jerk

Strength: Clean and Jerk 1-1-1-1-1-1-1

WOD: “Count Ademar”

3 rounds of….

10 Overhead Squats (135/95)

30 Slam Balls

60 Double Unders

Cool Down: 20×5 Alligator Isometric Holds/GHD Back Extension (Do a GHD Back Extension, when you come to the elevated portion, hold yourself horizontal with core control for a count of 5 Alligator)