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WOD Archive - July 2014

Wednesday June 6 2012
the great serge reding!
wednesday:

OLYMPIC WEIGHTLIFERS

junk yard dog warm up
+
burgener warm up + skill transfer exercises daily!!

1. fs: work to a med heavy single

2. snatch: work up to 85%x1x2, 90%x1, 85%x1, 80%x1x2

3. cln and jerk: work up to 80%x1x2, 85%x1x2, 90%x1, 80%x1

4. back squat: work up to a heavy single.

5. abs

CROSSFITTERS

Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.

W.O.D.: Perform 10 rounds of the following...
25m sprint
25m prowler push(light)
25m sprint
90 seconds rest

Extra Credit: 100x Ball slams (30#/20#) as fast as possible.

Durability: 3 Rounds: 10x WTD sit ups (20kg/10kg), 45sec/45sec side bridge, 10x Russian twist, 10x Reverse hypers (AHAP)



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