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WOD for Wednesday 7-10-13

July 10, 2013

We’re going to postpone the previously scheduled WOD of 21-15-9 PowerSnatch/OHS

Walking Lunges  until later in the week.  I’d like a little more recovery time between pulling off the ground after today.

Therefore, the wod for tomorrow is as follows:

Complete any 3 of the following 4 pull-centric tasks.

4×8 Strict Deadhang Pullups

4×8 Supine Rows (feet on box or bench/bars in rack) 9 Second Video HERE.

4×8 Barbell Bent Rows. Snatch Width Grip.  Video Here. The one difference is, contrary to the video, I dont want you to let the bar die on the floor.

4×2 Touch and Go Rope Climbs.  That means hands stay on the rope all the way down after the first ascent, feet touch the floor like a feather and the second ascent begins.

 

With any time remaining, please get some 1)GHD situp work.  3×20 Reps. 2) leg recovery time on the therapy rollers/lacrosse balls.

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2 comments

  1. Achievement! I climbed the rope!


  2. Supine rows
    Barbell bent rows
    Touch and go rope climbs



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