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Air Force WOD

By 03/02/2010No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretching

Run 800 Meters

Workout of the Day (WOD)

“Air Force WOD” (Mid-West Qualifiers)

20 Thrusters 95M/65W

20 Sumo Deadlift High-pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

4 burpees every minute

start WOD with 4 burpees
top men 3:53 top women 5:58

Core Work

2 Rounds

25 Glute Ham Sit Ups

25 Back Extensions

:endwod:

Mid-West Qualifiers – Air Force WOD – for your review

Mickey – one of our Fire Fighter members made a movie for our entertainment so I figured I would share it with the rest of the group.  We are looking at doing a Guns vs. Hoses Workout (cops vs. fire fighters) at our gym.  There will be a sign up sheet and I know Mickey will be on top of the list.

Click on the box to view the movie.

Meet Micky the Fire Slayer.  Looks like he got Slayed during today’s WOD.

Steven