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WOD Archive - April 2014

Monday July 2 2012
drawing at xfit east coast
monday: beginning a different cycle.

junk yard dog+burgener warm up+skill transfer exercises

1. pwr sn+hang snatch+snatch: work up to 65% x 3 x 3, 70% x 3 x 3. each rep is counted as 1.

2. sn balance: work up to 70%x3x3, 75%x3x3

3. back squat: work up to 75% x 8, 8, 6, 6, 5

4. clean shrugs off rack: use straps. use a dip and drive up shrugging the bar violently. make sure you FINISH!!! WORK UP to 100%x5, 105%x5, 110%x5x 2

5. sit ups x 100 reps.

CROSSFITTERS

REST DAY



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