WOD Tue 11-6-12 “Karen”
November 5, 2012
WOD Thur 11-8-12
November 7, 2012

WOD Wed 11-7-12

Justin showing great form on the air squat

Warmup: Row 500m at an easy pace, then complete 50 ring rows, 50 air squats, and 50 power cleans with PVC pipe (break up reps as needed until complete with all 50 reps).  Perform 15 pass-throughs (slowly) and set up bar for the WOD.

 

WOD: No time-cap strength work for overall max reps (rest 1 minute between each lift, for all 9 sets) : 3 rounds of- Max rep pullups, Max rep Cleans (1/2 BW), Max reps Overhead squat (1/2 BW)

 

Cooldown, stretch, and post times to comments.

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