23 October 2015

*2014-10-12 20.45.01

Warm-up:  “Annie” 50-40-30-20-10 DUs and AbMat Sit-ups

(can half the amount to scale)

Strength/Skill:  Clean (yes, squat)

1-1-1-1-1-1

WOD:

Buy In: Run around the Block

10-9-8-7-6-5-4-3-2-1

Front Squats (115/85)

*At the Middle (after the set of 5 HSPUs), Run around the Block)

1-2-3-4-5*-6-7-8-9-10

HSPUs

Cash Out: Run around the Block

so, Run Block, 10 FS, 1 HSPU, 9 FS, 2 HSPU….6 FS, 5 HSPU, Run Block, 5 FS, 6 HSPU……1FS, 10 HSPU, Run Block

 

Cool Down: 20 GHD Sit-ups / 20 Back Extensions

 

 

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