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Wed 7/31/2013 WOD

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Warm up

400 Meter row/Ski

No time measure

2 sets of

20 walking lunges

10 Push ups

10 Duck walks

5 strict pull ups (10 ring rows)

Plank 1 minute

 

Skill/Strength

Accessory work

3 sets of

8-10 Pendlay rows

Superset with

Straight up Ring holds 30 secs -1 minute

2-3 mins of rest between each set

 

Training

Tabata

20 secs AMRAP

10 SECS REST

8 ROUNDS OF

Rowing for max meters

then followed by

 

8 ROUNDS OF

RING DIPS

Scale Ring dips with Push ups

Scale push ups with ab-mats under chest or set up a bar in the rack

 

Check out video on proper form and technique for Pendlay Row

 

 

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