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WOD – Tuesday, September 21, 2010


WOD – Tuesday, September 21, 2010

Warm-Up: Mobility WOD seen HERE ; also – Samson Stretch, fanny whackers, frankensteins, 50′ of walking lunge steps, hamstring stretch, over/under the fence.

Skill: Kettlebell Swing and Knees to Elbows Timing

The Seven

Seven rounds for time of OR AMRAP in 35min (which ever is first):
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to June 7, 2010  [prevpost=5513]

Laura, full extension burpees.

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