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WOD Archive - December 2014

Tuesday March 27 2012
good rack pos for jerk
tuesday:

OLYMPIC WEIGHTLIFTERS

1. fs: 78%x3 reps x 10 sets.

2. bs: 73%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups.

CROSSFITTERS

Warm Up: Work up to 1 RM front squat

Strength: Front squat: 8 sets of 2 reps at 85% 1 RM front squat. Rest as needed between sets.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x Overhead squat (135#/95#)
10x pistols each leg
15x Ball slams (AHAP...ideally a 50# ball for gents and a 20# for ladies)

Durability: Stretch, myofascial release, ice bath.



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