September 17, 2013

KELLY, SUE, DEREK, ASHLEY AND KATIE

WOD:

Performance:

10 Muscle-ups

100 Shoulder to overhead (75/55)

1000m Row

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Fitness:

1000m Row

50 thrusters (45/35)

30 pull-ups

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Performance Supplemental Training:

Five sets of: 3-position clean (floor-low hang-high hang)

Build to HEAVY

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Five sets of 90 second weighted plank holds (45/25)

*25 GHD Hip Extensions for every time you go down.