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24
Aug

Saturday 082413 & Sunday 082513

Post to Comments one goal you have for the weekend and your WOD results.
 
Saturday (8/24)
WOD Prep:
* Contract / Release 5 Times Per Side With A Partner
* Lower Your Butt Towards The Floor Slowly. Use a 5 Second Count. Repeat 5 Times Per Partner.
 
1. "Nutts"
For Time:
15 Deadlifts (250/175)
25 Box Jumps (30/24)
100 Wall-Balls (20/14)
400m Run With A Plate (45/25)
* 25 Minute Time Cap
 
Injury Prevention:
* 4 Minutes Per Side
 
Sunday (8/24)
WOD Prep:
 
1. "Linda aka 3 Bars of Death"
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1 1/2 Bodyweight
Floor Press @ Bodyweight
Clean @ 3/4 Bodyweight
* 30 Minute Time Cap
 
Injury Prevention:
* Follow The Sequence From Head To Toe

 

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