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5 January 2012 – 4th Day of Awesomeness, and there is no Charge for our Attractiveness (Kung Fu Panda)!!!!!

6
Jan

5 January 2012 – 4th Day of Awesomeness, and there is no Charge for our Attractiveness (Kung Fu Panda)!!!!!

Warm-up

Run 1 lap around block

One Step Squats through Astroturf

Run to end of gravel parking lot and back

One Step Squats through Astroturf

Run to end of the driveway and back

Lunge through Astroturf

Slow Jog to end of gravel parking lot and back

Strength

Front Squats – 3 X 7

WOD – “Strip Club RX”

For Time:

Surprise!  Run one lap around the block.

10 *Hang Power Cleans

20 Double Unders

20 Hang Power Cleans

40 Double Unders

30 Hang Power Cleans

60 Double Unders

Surprise!  Run one lap around the block.

RX = 155#/105#

*Set up your bar with at least 2 plates on each side.  After performing your first set of Hang Power Cleans, strip the bar of one plate on each side. Perform your Double Unders, Perform your second set of Hang Power Cleans, then strip the bar of the another plate.  Perform your second set of Double Unders. Perform the remaining Hang Power Cleans and Double Unders.

Cool Down

Drink lots of water and stretch!!!!

Dungeons and Dragons in the HOUSE!!!!!!!!!!!!!!!! Count your reps with our awesome DIE!!!!!!!!!!!!

 

 

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