WOD Tue 7-17-12 “The Bear”
July 16, 2012
WOD Thu 7-19-12
July 18, 2012

WOD Wed 7-18-12

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Run the way your legs were designed.  ‘Pose’ refers to the fundamental position around which a monostructural movement is based – for running it is the “figure 4” midstride.

Warmup: 
5 min DROM, shoulder, hip, ankle mobility, then spend 10 minutes working on pose running drills
 
Skill/Strength: Push Press
15 minutes – E.M.O.M – 3 reps, moving up in weight with perfect form.  (This should be mostly strength with a slight cardio component)
 
Rest 3-5 minutes and reset bar then:
3 rounds for time:
7 Hang Cleans 155/105
21 Burpees
 
Cool down, targeted stretching, and post loads/times to comments.
 

 

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