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WOD Archive - July 2014

Monday June 25 2012
outstanding
monday:

junk yard dog warm up + burgener warm up + skill transfer exercises -snatch

1. snatch: work up to 70%x1, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1

2. cln and jerk: work up to 70%x1x3

3. good morning-practice staying back. light weight x 4 reps x 3 sets.

4. abs: 100 weighted sets

,
Crossfitters

Warm up: work up to 70% clean + front squat

W.O.D.: Complete the following for time...
Row 1,000m
30x ring dips
20x clean (80 kg/60kg)
10x bar muscle up

Extra credit: 5k run

Durability: 3 rounds: 10x wtd leg levers, 45 sec elevated plank, 10x Russian twist, 10x back extension.



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