Wednesday 4-24-13

 In WODs

Warm Up

Heavy Day Prep

Skills

Back Squat

WOD

I. Back Squat 5RM

II.  5 Rounds:

5 Shuttle Runs

10 Back Squats (75% 5 RM)

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CF Teens

I.  Press 5×3

II. 5 Rounds:

10 Push Presses (115/75)

2 Rope Climbs

10 Box Jumps (30/24)

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Travel WOD

“Barbara”

5 Rounds:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes between each round

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Mobility WOD

5 minutes each side: http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html

6 minutes: http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hip.html

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