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WOD Archive - November 2014

Friday June 22 2012
hunting for rabbit and squirrel
friday:

OLYMPIC WEIGHTLIFTERS

rest day.

CROSSFITTERS

Warm Up: Work up to 1 RM front squat. Perform any dynamic movements or stretches to help prime your body.

W.O.D.: Complete 7 rounds for time of the following...
7x Hang power snatch (40kg/30kg)
7x Overhead squat (40kg/30kg)
7x Burpees
7x GHD sit ups

Extra Credit: Row 500m for time. Goal is under 1:30 for guys and 1:45 for ladies.

Durability: 1x max plank hold, 1x max wall sit.



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