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WOD Archive - December 2014

Friday July 27 2012
cape girardeau, mo
friday:

rest day!

CROSSFITTERS (deload week)

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Warm up: 3 rounds with barbell: run 200m, 5x military press, 5x push press, 5x jerk, stretch or dynamic movement of your choice.

Strength: 3x5 military press. 5 reps @ 40% 1 rm, 5 reps @ 50% 1 rm, 5 reps @ 60% 1 rm.

Work capacity: 15 rounds, every 30 seconds, complete the following...
1x snatch + 1x overhead squat @ 50-60% body weight depending on your technique.

Core: 50x ball slams (ahap), 30x strict pull ups.



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