Monday Sept 12, 2011
BIG DOGS Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â LITTLE DOGS
SKILL: Â Pistols
WOD Â AMRAP 10 Â Â Â Â Â Â Â Â Â Â AMRAP 6
3 pull ups                 1 Pull up  Â
6 Squats                                  3 squats
9 kbs                        6 kbs
12 box jumps             9 box jumps
STRETCHÂ Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â GAME
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ADULTS:
WarmUp: For Time
8 by 400m Run or 500m Row w/ 5 Tire Jumps or 1 – 10Ft Wall Climb
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Jerk Skill Transfer: PVC WarmUp
Behind Neck Push Press
Behind Neck Push Jerk
Push Press
Push Jerk
Behind Neck Split Jerk
Split Jerk
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Fundamentals:
Stance: Jump/Land
Grip: 8-12″/Hook
Position: High Hang, Pockets, Mid Thigh, Below Knee, Floor
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WOD:
3-3-3/1-1-1 up to Max Attempt with Perfect Form
Behind Neck Split Jerk
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