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September 18, 2014

Strength-  Front Squat 3 x5 @ heaviest 5 from last week

 

Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day

 

 

 

WOD-

4 Rounds

1-3 HSPU (scale up to deficit)

5 Ring Row

7 Front Squats @ 60% of your MOD

 

July 9, 2014

Bhakti during Open WOD 14.4 showing some great finish of the pull form: elbows back and low, slight 30 degree lean back, handles at sternum level and neutral gaze.

 

 

Iso/Stab- Child’s pose, moose antler, downward dog series 2 x through
Skill Transfer- 10 x 100m Sprints ( first 5 to get loose )  rest 45sec between

 

WOD- Stations for max effort: 20 secs work / 40 secs rest
4 sets of Row Sprint
4 sets of 10 meter run shuttle
4 sets...

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