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WOD Archive - August 2014

Wednesday November 2 2011
john teaching at kop crossfit.
wednesday:

1. snatch halting deadlift....hold 2 sec + snatch: work on staying back. you select the weight. primary goal here is to get you to hit that take off position 1" above knee. feel the hamstring stretch....then explode. perform 6 working sets. go up but do not sacrifice position.

2. sn pp: 5 sets x 3 reps. you select the weight.

3. sn balance: no more than 5 total reps. go as heavy as you can.

4. abs: your choice.



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