WoD Monday – 9.30.13

Please-climb-that-tree1

“Everybody is genius. Judge a fish by its ability to climb a tree and it will live its entire life believing its stupid.”

-Albert Einstein 

R20:D1

Warm-Up: Sally Thrusters

Mobility: Rx, Shoulders

Strength: Rx

Target Work:

Press

Band Floor Press

Seated Barbell Overhead Press

High Pull

Barbell Rows

Overhead Tricep Extensions

Legs

Box Jumps

Safety Bar Squat

Heavy Lunges

Weapon X Deadlift

MetCon:

20-15-10 of:

Deadlift

Pull-Up

Then 20-15-10 of:

Front Squat

HSPU

Conditioning:

20 x 20m Band Sprints

Core: Dynamax Throws

Cool Down: Sally Burpees

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One thought on “WoD Monday – 9.30.13

  1. Matt L – 9:03
    Kati – 9:07
    Stephanie – 9:50
    Cory – 9:56
    Peggy – 10:08
    Nideen – 10:12
    Kathie – 10:22
    Melanie – 11:11
    Rakesh – 11:15
    Larry – 11:22
    Ryan – 11:23
    Josh – 11:23
    Nick – 11:55
    Brittany – 12:16
    Jon F – 12:26
    MaryLou – 12:32
    Swati – 13:00
    Matt O – 13:29
    Jeff G – 14:04
    John R – 14:50

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