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Friday, December 5, 2014

WOD

5 rounds for time of:
15 Wall Ball 20lbs/14lbs
10 Ball Slams 30lbs
10 Pull ups
Post time to comments:

TimWheeledAthleteandCoach_th.jpg
Marc Hino and Tim Lapitan.
Multiple Strategies for Effective Correcting With E.C. Synkowski - [video]
Posted by Mike Livergood at 12:00 AM

2 comments:

Mike said...

8:48 rx'd

December 7, 2014 at 8:27 PM
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January 8, 2015 at 2:26 AM

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DAILY WARM UP

Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press
15 Push Press
15 Push Jerks
15 Sit ups

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