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WOD Archive - December 2014

Wednesday August 15 2012
beautiful view in montana
wednesday: (leaving for hawaii today)

rest day!!

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog. Next, perform 3 rounds of 5x power clean, 5x front squat, 5x push press, 5x back squat. Start off light and increase the weight each round.

Work Capacity: 30 Rounds, every 60 seconds perform the following...
1x Bear complex (70kg/50kg)
5x push ups
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.

Core: 3 Rounds - 10x Toes 2 bar, 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light)




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