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Look Ma, No Hands! 10/23/12

New skill we’ll be working on:

 
No, NOT seriously. But we are squatting today. I know, big surprise, right??
 
A. Skill:
Low Bar Back Squat
1×5 @ 75%
1×3 @ 80%
3×3 @ 85%
 
B. WOD:
4 RFTT –
25 HR Push-Ups
25 KB Swings
 
Update: Week 4 Challenge –
Your Challenge for Week 4 is to RUN for 10 minutes every day this week. What does that mean? It means that every day, starting on Tuesday, you will practice the art of running for at least 10 minutes every day.

  • Your Challenge running must be done separate from any running you do in a regular workout. So, if you do four 400m runs in a WOD, that does not count as your running for the day. Your running time must be by itself, and dedicated to running only.
  • Your 10 minutes of weekly challenge running can count as your workout for the day, as long as you accomplish 10 continuous minutes of running. So, when you do your 10 minutes of weekly challenge running you are covered for both your weekly challenge requirement and your workout for the day if you choose.
  • Your running may be either technique practice or work based (for time).
  • If you physically cannot run (i.e. you are injured), you may substitute 15 minutes of vigorous walking — not strolling – for your running requirement (perhaps uphill would be nice).

Run for 10 minutes for 6 days and earn your 3 bonus points for the week (as well as the freedom to work out anytime, anywhere)! You have until Sunday the 28th at 11:59PM!

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