W.O.D. Friday 3-30-2012

Refreshed and ready for a fun Friday WOD. First we will start with the Strength WOD. On the minute, for 10 min x 3reps, Sumo Deadlifts.  These will be performed banded.  The idea is to produce power.  To produce power you need speed.  So, don’t focus on super heavy weights. 275 will be max allowed.  Try to stay in the 60% of your max range.

WOD:

3 Rounds of 1 minute max reps of these exercises separated by 2minute rest between rounds

Sumo KB High Pull 70/55

Bear Crawl (weather dependent for distance on crawls, but each length or half a lap is one rep)

Weighted Overhead lunge 45/25 (reps are counted with each step)

Russian Twist 45/25 (reps count as the plate touches the floor)

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