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WOD Archive - November 2014

Wednesday August 24 2005
jasmine hernandez 16 yr old 11th grader at the jr pan am qualifier.

drom warm up

1. back sqt: work up to (82%x4, 92%x1)4

rest 15 minutes

2. clean pulls: 90%x3, 100%x3x2

3. 1 arm db bench x 10, 1 arm db row x 10 repeat this 4 sets. work the rt arm bench, then the left arm bench, the rt arm pull, the left arm pull. this is one set.

4. back extensions: 3 x 10

5. chris wilkes ab circuit: vups, 1 arm alt. v ups, cock roaches, super men. all for 15 reps. 2 sets. a cock roach is a fly and a leg raise into a 45 degree angle at the same time.

stretch!



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