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Saturday Sectional competitors, we will start running heats at 11 am, you may come in and start warming up before hand. I recommend sweat bands during this workout. The toes to bar will shred your hands if you let them get soaked in sweat! Warm Up: Roll out Row easy 5 minutes Burgener Warm Up: 3 sets 3 muscle snatch, bar 3 heavy wall balls, explosive and quick 3 box jumps, explosive and quick Then: Try a few power cleans working up to wod weight. Run and easy 400. Last 100 meters do a full out sprint. WOD: 20 min amrap 5 Power Cleans, 145/100lb 10 Toes to Bar 15 Wallballs 20lb/14lb Congratulations to everyone who who completed a 10 k run or row on Friday! Mollie and I got lots of groans about this workout, which usually means that we are doing something right. Sometimes you have to go long... great job! 
Eric
4/25/2011 11:14:57 am
Elana, KILLER 10K row time. I don't think I EVER want to row a 10K. WAY TO GO! Comments are closed.
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