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WoD for April 8th, 2013

Group: Zombies
Butt Kickers
Bird Dogs

Review: KB Cleans Perform 3 x 5 Heavy As possible

WoD: 20’ AMRAP
400m Run
20 Alternating KB Cleans (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 10 1-handed OH Squats (20+#/12+#) (5 each hand) a) 10/5 b/c) <=5# MOB: Roll Posterior Chain / Quads / Lax Shoulders Coach’s Tip: The 1 handed OH Squat is going to feel “weird”. Center the weight as much as you can over your head and make sure you arm is straight so that you used your skeletal system as much as possible.

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