June 19 WOD

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Buy-in

Run 200 meters

20 Squats

Run 200 meters

20 Push-ups

Run 400 meters

20 Dislocates

Burgener Warm-up [PDF]

WOD

AMRAP in 20 minutes of:

15 Hang cleans* 115/85

12 Ring dips

21 Sit-ups

Post number of rounds completed to Whiteboard.

*FYI: Hang squat cleans.

Big Dog/Pack Dog:

As Rx'd

Pack:

95/65

Band-assisted Ring dips or Ring bars [choose one and stick with it]

Pups:

AMRAP in 20 minutes of:

15 Hang cleans 65/45

12 Bench dips

15 Sit-ups

Cash-out

Run 400 meters

19 Burpees

Stretch and go eat your post-WOD meal!

| Posted June 18, 2009 6:00 PM

1 Comments

Mike Pirret said:

I want to do the Urbanathlon. It's in Chicago and looks like a great event.