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03/16/2010

CLUMSY BEASTS

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

Skill Work:
One-Arm Movements

10 One-Arm (Right) Dumbell Squat Snatches (M-40#/F-20#)
10 One-Arm (Right) Pull Ups
200m Run
10 One-Arm (Left) Dumbell Squat Snatches
10 One-Arm (Left) Pull Ups
200m Run
x2

Cool Down:
Suicide Sprints (20ft, 40ft, 60ft) x4
Suicide Sandbag Sprint (M-80#/F-50#) - Set up 3 sandbags at the start line, take 1st sandbag out to 20ft, 2nd sandbag out to 40ft, 3rd sandbag out to 60ft, sprint back to start line, bring 1st sandbag back, bring 2nd sandbag back, bring 3rd sandbag back.

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Posted on 03/16/2010 at 09:07 PM |

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Did anyone do this last night?

http://www.youtube.com/watch?v=YLU9wH9yHqQ

Posted by: mookie | 03/18/2010 at 09:56 AM

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