WOD for 11 JUL 2016

0500 and 1130 at Fredericks Gym

So I attended the USAW Weighlifting Cert this past weekend with Glenn Pandlay and all I can say is is that that man is the Yoda of Oly lifting. I learned quite a bit and I look forward to passing on the information.



Now on to business!


Warm Up:

Dynamic Warm-up

40′ “A” Skips

40′ “B” Skips



3 rounds for time of:

50 Wall Balls, 20/14 lbs

Run, 400 m



2 Overhead Squats, pick load

Every 1 min for 10 mins.



Tabata ring dip


Cool Down:

Kneeling Shoulder Stretch

Chest Stretch

Couch Stretch



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