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High Definition Fitness

Your best health and fitness coaches in the Victor Valley

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Friday, June 24, 2011

June 25, 2011 by Shawn

Pool WOD 1:       AMRAP in 10 minutes:

                                50 yard Freestyle

                                50 yard Kick

                                10 Pool Muscle ups

 

Pool WOD 2:       AMRAP in 5 minutes:

                                Brick dive and surface

 

Warm up:            Jump Rope 10 minutes single leg at a time, jog

                                10 Pull ups

                                10 Push ups

                                10 Dips

                                10 Sit ups

                                10 Lunges

                                10 Back extensions

                                10 OHS w/ PVC

                                Mobility

 

Skill:       Pistols

 

WOD:    5 Rounds for time of:

                3 OHS #185/135

                7 Burpees

 

REMINDER

Saturday’s WOD has changed to an Out-of-Box event.  We are going hiking!  Mt. Baden Powell near Wrightwood.  Please join us if you can.  The plan is to depart the Box at 0830 hrs for the drive up to the Vincent Gap parking lot (trailhead).  If you know where Vincent Gap is or don’t need directions, we’ll hook up at the trailhead ~0900 hrs.  This is described as a “moderate” hike with 2800′ elevation gain in 4 miles.  The summit is about 9400′.  If you aren’t an experienced hiker and have any questions, just ask.  You don’t need any special gear, just bring water and food, and some more water.  Oh and if you plan on coming, drink and extra liter of water right now.  We recommend comfortable clothes, you’re normal workout clothes are perfect.  Sun protection is a smart idea.  Here’s a link with some basic info.


Filed Under: WODs

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