WoD Thursday – 9.26.13

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R19:D7

Warm-Up: Dynamic Warm-Up + 800m Run

Mobility: Rx , Foot / Ankle

Strength: Rx

Target Work:

Press:

Bench Press with Bands

Rainbow Press

Nose Breakers

Barbell Row with Bands

Squat:

Drop Squat

Heavy Lunges

Step-Ups

SLSLDL

Skill: Pistol, Get – Ups, Double Unders

MetCon:

5 Rounds of:

6 Deadlift

6 Burpee Box Jumps

100 Jump Rope

Conditioning: 3 x 800m

Core: Weapon X

Cool Down: 800m Run + 30 Overhead Lunges

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One thought on “WoD Thursday – 9.26.13

  1. Matt O – 8:46
    Kati – 9:45
    Lauren – 10:07
    Mary Lou – 10:18
    Rakesh – 11:16
    Nick – 11:19
    Shubha – 12:03
    Swati – 12:09
    Mark – 12:30
    Debbi – 13:20
    Jeff H – 13:22
    Jeff G – 14:51
    Melanie – 15:09

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