Friday 9-30-2011

As promised another short metcon with a strenuous Skill/Strength.  Let's finish the week of right "Ya'll," so "DO WORK" (good work that is) during the S/S.  And be technically perfect during the WOD, so that you can maintain your initial pace.

[caption id="attachment_1111" align="aligncenter" width="224" caption="Perfect front rack for a Thruster. Nice work"][/caption]

Skill/Strength
Burgener Warmup
then:
Wendler: Back Squat
recovery: 30e Side Plank w/ top arm rotation
15e uni side Wipers
WOD
10-8-6-4-2 Burpees w/ Hand Release
5-10-15-20-25 Swings (53/35)
10-20-30-40-50 Double Unders
for time (15' CAP)

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