Thursday 4/29/10 WODs
Bella’s boots…made for rowing…!
Capital Main WOD:
Warm up:
DB Squat Clean review
20 Thrusters (PVC)
20 Good mornings
10 Iron cross
EITHER:
Run 5K, Compare to 3/19/10,
OR:
Make up from last Friday:
“Lumberjack 20″
20 Deadlifts (275/195lbs)
Run 400m
20 KB swings (75/55)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m
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Capital Barbells, Dumbbells, Kettlebells WOD:
Squat = 3 Sets of 5 Reps
Strict Press = 3 Sets of 5 Reps
Deadlift = 1 Set of 5 Reps
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