WoD Monday – 9.16.13

Screen Shot 2013-09-05 at 9.49.45 PM

R18:D7

Warm-Up: Pipe Work

Mobility: Rx, Psoas, Shoulder, Scapula

Strength: Rx

Target Work:

Weighted Lunge

Step-Ups

K.B. Swings

High Pull

Clean and Jerk

MetCon:

AMRAP in 12 Minutes:

50 Wall Ball

50 Double Unders

Conditioning:

10 x 100m Run

Core:

Dynamax Power

Cool Down:

800m Run

50 Air Squat

25 Push-Ups

10 Pull-Ups

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3 thoughts on “WoD Monday – 9.16.13

  1. Lauren – 654
    Debbi – 600
    Stephanie – 543
    Mary Lou – 528
    Kathie – 515
    Matt L – 511
    Swati – 510
    Rakesh – 510
    Maggie – 480
    Shubah – 450
    John – 409
    Ryan – 402
    Nick – 400
    Tim – 400
    Melanie – 400
    Jeff – 390
    Matt O – 350
    Lisa – 262

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