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Air Force WOD

By 03/02/2010No Comments


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


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.