Thursday 10/23/2014

NO BIG DEAL!

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Warm up– 2 rounds *1 tower run* 7 burpees * 7 squats* 7 sit ups* 7 jumping jacks

Stretch- 3 wall sits hold 10 sec*5 wall leg swings each leg* high med low wall shoulder stretch each arm* good mornings* flag pole* shoulder rolls* wall/abmat groiner stretch

Skill/Ollie Work- from rack

2 push press +1 split jerk

2 push press+1 split jerk

1 push press + 1 split jerk

1 push press+ 1 split jerk

1split jerk

1 split jerk

Each is 1 rep. Proggressive loading. Focus on speed and technique rather than a load.

WOD FOR TIME

3 rounds

200 M Run

15 floor press 155/95

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