WOD Wed 9-19-12
September 18, 2012
WOD Fri 9-21-12
September 20, 2012

WOD Thu 9-20-12

August 101 class and the dreaded Kettlebell/Lunge WOD

Warmup:
3 rounds:
200M Run
250M Row
2 x spiderman stretch each leg
5 pushups
5 pullups
5 PVC thrusters
10 GHD situps
 
Perform the final round of thrusters with an unloaded barbell
 
WOD: 
Franimal
21-15-9
Squat clean thruster 115/85 (Int – 75/55, Beg – 50/30# sandbags or 25#/15# dumbells)
Chest to bar pullups (Int – Band assisted pullups, Beg – ring rows with 2 sec pause at top)
 
Cool down, stretch out – 
Make sure you take the time to roll out your middle and upper back, hit the LAX ball or get a back rub! 
 
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