WOD for 14 JUN 2016

0500 and 1130 at Fredericks Physical Fitness Center

Here are some action shots from yesterday:

Sarah and Alicia being WOD buddies!

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Valerie learning the deadlift!

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Empress Han being critiqued on her box squats!

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About half the group warming up

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Now on the the serious business!

 

The operations for today:

Warm Up:

Ankle Mobility 1 min ea

5:00-10:00 Squat Therapy

Squat Prep x15 ea

5 rounds DU 20 sec rest 10 sec WB 20 sec rest 10 sec

 

Strength:

3 Tempo Front Squats, pick load

Every 3 mins for 15 mins.

(Tempo Front Squat (5:0:3) = 5 sec decend, no pause at bottom, 3 sec ascend.)

 

WOD:

For time:

Run, 800 m

16 Muscle-ups

Run, 400 m

8 Muscle-ups

Run, 200 m

4 Muscle-ups

(15 min time cap)

 

 

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