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W.O.D Friday 9-28-2012

"Strengthen Your Brothers"

W.O.D Friday 9-28-2012

Great meeting with the guys last night. And great workout by all. Was a good day for lifting.

Friday- ingrain the skill of jumping. Fast hips. Powerful leg drive with box squat box jumps. Work toward a max height (10 min)

WOD- 5 rounds of:

7 bodyweight squats
7 burpee pullups

SWOD – weighted pullup 3,3,3,3,3

Define your inadequacies. Challenge them. Know that all things are possible through Christ who strengthens me.

Comments: 3

  1. Terry says:

    7:40 @ 165# for the WOD.

  2. slink says:

    8:13 @145

  3. Teresa says:

    10:51 at 115lb.

Comments are closed.