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30
06
2011

WOD 6/30

By: admin0

Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Strength Front Squat 5-5-3-3-1-1-1 Then 100 Sit-ups (Abmat)

29
06
2011

WOD 6/29

By: admin0

Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: 20 Min AMRAP 7 Handstand push-ups 12 L-Pull-ups Scale as needed

28
06
2011

WOD 6/28

By: admin0

Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: For time: 30 Thrusters #45/#75 30 Pull-ups 30 Dead Lifts #95/#185 30 Box Jumps Athlete must finish one exercise before moving to the next

27
06
2011

WOD 6/27

By: admin0

Warm up: Run 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Tabata Push-ups Then 10 Turkish Get-ups each side #35/#53


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