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Thursday September 6, 2012

Gooooood Morning! Have a great day eh?

We’re going to be putting in an order in the near future for meats. The kangaroo sliders have always been popular. Jen has got a great way to prepare them.

Amazing eh? Who’d have thought something so cute could be so delicious?

If there is something you’d like to see in the freezer, let Michael know! He’ll be hunting this weekend and needs to know if he should bring his turkey caller or rub deer musk all over himself. (Like he does most weekends)

OK. We have a benchmark WOD today. But first, a little gymnastics warm-up:

Warm-up:

10 Minutes of Headstand Practice. Work on the different methods of entering the headstand (Pike, Straddle and Tuck). Also practice entering the handstand.

then:

Three sets of:
Overhead Squats x 8-10 reps  (Try to aim for RX weight. i.e. 95/65)
Rest 10-15 seconds
Ring Dips x 10 reps
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

then:

Fitness

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted pull ups)

Performance

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups (assisted if necessary)

RX – Helen

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-up

 

 

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