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30 October 2012 – “Naughty by Nature”

30
Oct

30 October 2012 – “Naughty by Nature”

Naughty by Nature – http://en.wikipedia.org/wiki/Naughty_by_Nature

Down with OPP – http://en.wikipedia.org/wiki/O.P.P._(song)

OPP Video – http://www.youtube.com/watch?v=qdeH7QhGiRg

DAILY WOD

Warm Up: Jog (TBD), Tabata Squats (rest in bottom), Tabata Flutter Kicks (rest in up position)

Strength/Skill : Hang Squat Clean Technique; build up to WOD weight…

WOD: “Naughty by Nature/You Down with O.P.P?”

4 rounds for time

4 Hang Squat Cleans 155/110

8 Burpees Over Bar

12 Toes 2 Bar

Cool Down (time permitting):

Squat Therapy, Tabata Weighted Plank Holds

DON’T FORGET ABOUT FRIGHTFUL FRAN TOMORROW (ALL CLASSES), WEAR A COSTUME, PRIZES AVAILABLE FOR BEST COSTUME AND FASTEST RX FRAN IN COSTUME!!!

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