Wednessday, January 30, 2013
HANG EM HIGH
Warm up: 100 jump ropes, 30 s on the left, 30 s on the right, 1 min du's (or attempts), lunges x 20, 5 jump squats, 10 push ups
Skill/focus: Hang Clean
Warm up as needed without fatiguing
Hang Clean 1. 1. 1. 1
WOD
8 kb sdhp 70#/53#
12 pistols (6 ea leg)
24 du’s
AMRAP in 12 min
Post 1 rm hang clean and # rds for score
HANG EM HIGH
Warm up: 100 jump ropes, 30 s on the left, 30 s on the right, 1 min du's (or attempts), lunges x 20, 5 jump squats, 10 push ups
Skill/focus: Hang Clean
Warm up as needed without fatiguing
Hang Clean 1. 1. 1. 1
WOD
8 kb sdhp 70#/53#
12 pistols (6 ea leg)
24 du’s
AMRAP in 12 min
Post 1 rm hang clean and # rds for score
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