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7 November 2012; “Rob O’s Skill Work and BUCK FURPEES”

7
Nov

7 November 2012; “Rob O’s Skill Work and BUCK FURPEES”

Warm-up: Self

PAYDAY PULL-UPS: Perform a max set of pull-ups (or a max set with the smallest band possible).  Get a Free Month for 50+ Men’s/30+ Ladies on FILM!

Strength: Suitcase Deadlift

Work up to a 1RM (1 Rep Max) on Each Arm. Score will be written as Left/Right = Total

Skill: Tire Flips

Dr. Dan L. at the 0515 Class flipping the 500lb Tire….it was awesome to watch.  Good technique, hard work and a fair amount of temerity got it up and over for the good Doctor, 76 years young, and his son Sean L. in the orange shirt was right there to see it all happen….GREAT JOB!!!!

I’ve been accused of having a Man Crush on Rob Orlando, so here’s his 1000lb Tire Flip http://www.youtube.com/watch?v=ebWVMxbTK2k

RX’d WOD: Tire flips (with Pusher) 45 secs, Tire Jumps 30 secs

Scaled Practice: Double Unders

WOD: “BUCK FURPEES!”

100 Burpees for time

Cool Down – 50 GHD Sit-ups (sets of 10-15)

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