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THURSDAY, JULY 24, 2014

Workout of the Day: Thursday 11-17-11


Strength WOD 1: Three rounds for time: (2010 Sectional WOD… ish, 15:00 max)

  • 10 Deadlifts (275/175)… Sectionals did 315/185
  • 20 Ring Dips
  • 30 Box Jumps – 24″/18″

Scaling DL: A: 95/65 B: 135/95 C: 185/135 E: 275/175 Bejan: 365/205

Endurance WOD 1: 15:00 AMRAP (default)

  • 10 Deadlifts (1/2 weight of above scaling)
  • 10 Push Ups
  • 30 Box Jumps (18″/12″)

WOD 2: Skill Work:

  • 10:00 on Handstand Skills (demo banded and scaled options)
  • 5:00 for Max HSPU

$$: Jog 1 mile





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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