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Wodify

WOD 01/27/15

January 26, 2015

OPEN WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

*The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.  If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Gymnastics WOD: 

FLEXIBILITY:
10 Squats  
Hold bottom of Squat, 1 minute
Hold Pancake Split, 1 minute
2 minute Hip Capsule Distraction 
Hold Middle Split, 3 minutes
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