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Thursday 121227


Thursday 121227

If you could create a Benchmark WOD named after yourself, what would that WOD look like?

Warm up:

3 Rds NFT:

  • :15 sec Jumping Jack
  • :15 Squat
  • :15 MC
  • :15 Jump Squat

Then 3 Rds NFT:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R



EMOM for 20 Minutes:

  • Odd Minute Goat 1
  • Even Minute Goat 2

*Pick two movements in which you feel you need some extra work on.  However make sure you choose your goats wisely, when choosing your goats try and choose two movements that have minimal interference.  Meaning pick two exercises that won’t take away from each other.  For example don’t choose two pulling movements or two pressing movements.  The goal with today’s WOD is to increase your skill and efficiency with the movements you choose.  The movements may include strength, or Olympic movements.  If you need help a coach will help you pick your goats as well as help decided your rep scheme for the given minute.

  • Mobility

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