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WOD Archive - April 2014

Monday August 6 2012
hunting for gophers in mt
monday: junk yard dog, burgener warm up, skill transfer exercises.

1. 3 pos snatch: work up to 70% x 3 x 2, 75% x 3 x 3

2. sn pp: 3, 3, 3, 3, 3. add wt after each set.

3. back sqt: work up to 90% x 3 x 6

4. clean shrugs use straps: 130% of best clean x 5x5

5. weighted back extension: 3 x 10

6. toes to bar x 10, 10

7. chin ups x 20

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 70% of your 1RM back squat.

Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds for time of the following...
Run 400m
15x Overhead squat (95#/65#)
*If at any time during this work capacity you re-rack/put down the bar while performing your 15 overhead squats, perform a 50x burpee penalty at the end of the workout.

Core: 3 Rounds - 20x evil wheel, 10x Reverse Hyper (Heavy)



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