March 17, 2010
WOD#3 Florida Sectionals
Warm Up
Joint Mobility
Light Stretching
500 Meter Row
Strength Workout (SWOD)
10 Minute Time Limit to perform
1 Rep Max Ground to Chest
1 Rep Max Chest to Overhead
*Be sure to do a few warm up sets
Daily Workout (DWOD)
5 Rounds for time of
7 Squat Cleans from floor 50% of 1 Rep Max
7 Chest Slapping Push Ups
Dena has been with us for less than 2 months and shows great improvement on her clean. Speed, Power, Flexibility, Balance, and Strength are all components of this Core to Extremity Movement.
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