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WOD Archive - December 2014

Wednesday November 3 2010
coach amanda helping at the crossfit oly cert in ft. lauderdale
wednesday:

1. 3 pos clean+jerk: work up to 70%x1+1 (floor, mid thigh, high hang)+jerk x 5 sets
2. clean deadlift for position: work up to 95%x3, 100%x3x2
3. back extension: 3 x 10 on glute ham bench
4. abs



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