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WOD Archive - November 2014

Thursday March 1 2012
this is what happens when one does not finish!
thursday:

OLYMPIC WEIGHTLIFTERS

bar work on the sn and cj....just to get loose!!! get mentally focused!

CROSSFITTERS

Warm Up: Run 400m, then Burgener Warm up, then Junk yard dog.

Strength: Work up to 1 RM Deadlift, then back it down to 85% and do 6 rounds of...
2x Deadlift, then immediately...
1x max height box jump
*Rest as needed between rounds to maximize box jump height

W.O.D.: "Mrs. Leslie" - Complete 21-18-15-12-9-6-3 reps of the following...
Pull ups
Back squat (40kg/30kg)
Push Press (40kg/30kg)
GHD sit ups

Durability: Stretch, myofascial release ice bath.



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