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WOD Archive - December 2014

Tuesday March 6 2012
balboa park
tuesday:

OLYMPIC WEIGHTLIFTERS

taking it easy this week.

junk yard dog warm up

1. burgener warm up
2. skill transfer exercises snatch
3. high hang snatch x 3 with bar only
4. mid thigh snatch x 3 with bar only.

100 sit ups
50 reverse back extensions
row 1000 mtrs easily cool down
stretch

CROSSFITTERS

Warm Up: Row 500m, Burgener warm up, junk yard dog.

Strength: Work up to 1 Rm front squat, then back it down to 90% and perform 5 singles.

WOD: "Mike Burgener": 5 Rounds for time: 1x Snatch (100kg/80kg), 2x Clean and jerk (125kg/100kg), 3x Back squat (150kg/120kg), 25m up hill prowler push (40kg/20kg).

Durability: Stretch, myofascial release, ice bath, bacon and cheddar hamburger patties with sweet potato fries.




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