WOD Wed 9-12-12
September 11, 2012
WOD Fri 9-14-12
September 13, 2012

WOD Thu 9-13-12

“Most of what we think about what we are capable of is wrong”
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The body is capable of much more than the conscious mind will admit to.  Take some time to evaluate your goals in fitness (and life) and ask yourself if they are audacious enough!

Warmup: 
Easy jog 2 laps
50 jumping jacks
1-2 min banded squat stretch (on column or lying down at the wall) – not just groin but ankles as well
1-2 min quad stretches – try a different variety from the mobility posters
Then perform 2 rounds of:
15 Air squats
10 pass throughs
5 pullups
 
Strength: Pause Back Squats
6 sets of 3 reps each
The pause squat differs from a normal back squat by requiring a complete stop at the bottom of the squat position.
 
Cash out:
2 Rounds for max continuous reps:
Back squat at 50-60% of your 3 rep max but not less than 115/75
Pullups
Rest 1 minute after the pullups and go for the 2nd round
 
Cool down, stretch and roll out, post loads and reps to comments
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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