Friday, 9-5-13
Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency)
At 1:05 explanation on how to hold bar
Three rounds of:
Tire Flips
Man makers 25/15
Straight Jump to a Candlestick – see video. It is the first one.
D/U’s if you can’t do them, this is your time to practice (Go for quality) no singles!!
Power Cleans 115/75
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
AFTER WOD PARTY – TEAM SLED PUSHES
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