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WOD Archive - December 2014

Thursday August 16 2012
beautiful view!!
thursday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. snatch: work up to (75%x3, 80%x3, 85%x3)3 wave training.

2. 3 pos cleans: (70%x3, 75%x3, 80%x3)3

3. 1 +1/4 front squats: squat, come up 1/4 of the way and go back down and up again. trains one to get out of the hole in cleans. work up to 85%x3, 3, 3, 3.

4. sn pulls: work up to 100%x5, 5. add 10 kg x 4, 4,4.

5. chins: 36 total.

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM deadlift.

Strength: Deadlift. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete as many rounds as possible in 15 minutes of...
10x KB swings (32kg/24kg)
10x box jumps (24in/20in)
10x ring dips

Durability: 1x max plank hold, 1x max wall sit



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