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“Air Force WOD”

By 01/10/2011No Comments


Warm Up (10 minutes)

Mobility and Light Stretch

Go through each Movement with light weight

Workout of the Day (WOD)

“Airforce WOD”
For time:
20 Thrusters @95#/65#
20 Sumo Deadlift High Pulls @95#/65#
20 Push Jerks @95#/65#
20 Overhead Squats @95#/65#
20 Front Squats @95#/65#
***Begin with 4 burpees and every minute on the minute drop the bar and do 4 burpees until all reps and exersices are completed***

Cool Down

Band Stretch and/or roll out with Lacrosse Ball


Here is a sample of The Movement and Mobility Cert with Kelly Starrett.  There was tons of information which was priceless to help our athletes overcome stiffness and tweaks from the intense training and heavy lifting we partake in.  If you ever get a chance to get to this Cert I strongly suggest you do so.  And someone must have cut and pasted that pink mobility ball in the corner because I never seen it before – I swear.