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« 090903 WOD | Main | 090906 WOD »

September 03, 2009

090904 WOD

090904 WOD

Quote: "There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
- Unknown

WARM UP:

  • Run: 400
  • 30/20/30

EQUIPMENT REQUIREMENTS:

  • Dynamax #30/#20
  • Barbell (2) #95/#75
  • Box 24"/20"
  • Concept 2

SKILLS:

  • Wall Ball
  • Sumo Deadlift High Pull
  • Box Jump
  • Push Press
  • Row

WOD: Fat Fight Gone Bad

  • Wall Ball
  • Sumo Deadlift High Pull
  • Box Jump
  • Push Press
  • Row

Standard Format – Keep Score for self

LIFTING/SKILLS DEVELOPMENT:

  • Kettlebell Skills
    • High Pull
    • Snatch
    • Double High Pull
    • Double Snatch

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

Posted by Douglas Chapman on September 03, 2009 |

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