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October 29, 2014

Jennifer and Doyle are Limitless.  Are you?

 

Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM)

Skill Transfer/Olympic-   Clean Complex x 5 (High Hang Clean, Hang Clean, Clean)

 

 

 

WOD: 15 min AMRAP

Run 200m

10 Ball Shots

5 Pull-ups ( 10 pull-ups if you are a ninja)

 

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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