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8 February 2012 – “Thunderstruck”

9
Feb

8 February 2012 – “Thunderstruck”

Warm-up

Run to Stop Sign and Back

20 Air Squats

Run to Stop Sign and Back

15 Back Squats with PVC Pipe

Run to Stop Sign and Back

10 Front Squats with PVC Pipe

Run to Stop Sign and Back

5 Overhead Squats with PVC Pipe

 

Skill/Strength

Deadlift and Overhead Squat Review

Efficiency in Box Jumps (Superman and Tall Buildings in a Single Bound)

 

WOD – “Thunderstruck”

SURPRISE!!!!!!!  Run to Jack in the Box and Back (notified in less than 5 seconds!)

5 Rounds for Time

5 Deadlift (315#/225#)

10 Overhead Squats (95#/65#)

15 Box Jumps (24″/20″)

 

Cool Down

Abtastic Wednesday!

 

 

 

 

 

 

 

 

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