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Friday, 23 March, 2012

Posted by Mandee on March 22, 2012   |   4 Comments

Warm-up:

4 Rounds:

30 Second single unders

10 Second double unders

3 Rounds:

3 Parallette shoot throughs

3 Skin the cats

 

Workout:
3 Rounds for time:

10 Push Press, 105/65#

10 Pull ups

7 Push Press, 105/65#

7 Pull ups

35 Air squats to medicine ball

Rest 90 seconds

 

“Efficiency Tips: Pull-ups” with¬†Chris Spealler¬†video [wmv] [mov] [HD mov]

4 responses to “Friday, 23 March, 2012”

  1. VOD:
    Commit your work to the Lord, and your plans will be established. Proverbs 16:3

  2. Tasha W says:

    Great pic! That bar is just floating to the top!

  3. Tim Singleton says:

    So – light class this morning, Dag, the Beast and me – great workout and a tough warm-up!

  4. Kerri says:

    Good to be back at the lunch class (that I manage to get to a couple of times a month) today!!

    Seeing that huge fan, in this pic, and in person lately, gives me flashbacks of the warehouse and ‘training camp’ days, and is a sure sign that hot summer WODs are right around the corner…..