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5 September 2012; “Flight Simulator” and “Goose”


5 September 2012; “Flight Simulator” and “Goose”



3 rounds of 5 Pull-ups, 10 Push-ups, 15 Squats, and 20 Situps

WOD 1 “Flight Simulator”

For time/or 10 minute cap of working on Double Unders/if you do not have Double Unders, you will attempt 25 Double Unders and then you may switch to straight singles…


You must come to a full pause/rest after the successful set….i.e. if you do 30 Double Unders in a row, you may not keep going directly into the 35 set.

WOD 2 “Goose”

Five rounds for time of:

1 lap Heavy Farmers Carry to Center of Cul De Sac and Back (Rx is Bodyweight or Above made with Kettlebells, Dumbbells, Plates or a combination thereof)

10 Hand Stand Pushups

10 Burpees

Cool Down – 25 GHD Situps, 20 GHD Back Extensions, 15 GHD Situps, 10 GHD Back Extensions, 5 GHD Situps


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