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    TallyCF: All things CrossFit
    « 02 07 12 Tuesday Offsite WOD | Main | 02 06 12 Monday Offsite WOD »
    Wednesday
    Feb082012

    02 06 12 Monday Offsite WOD

    Today's WOD:

    30  Squats  (weight in heels, keep lumbar curve, chest up, full range of motion, break "90")

    run 300m (or approx. 1 minute run distance) -"Pose" running mechanics - posture, lean, pull

    15 minute AMRAP (as many rounds as possible)

    For Time.

    Warm-up: (2 rounds of 15 reps)

    Jumping Jacks
    Shoulder Stretch/Mobility
    Push-ups (5 reps)
    Walking Lunge 15 Steps
    Samson Stretch (hold 10 sec. ea. leg)
    Squat (hold at bottom on rep #15 for 10 seconds)
    Today's Quote:  People who work together will win, whether it be against complex football defenses, or the problems of modern society. 
    Vince Lombardi 

    Weighted Option:  hold light weight for squats or wear weighted vest if your ability permits.

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