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WOD Archive - October 2014

Friday August 17 2012
memorial in ennis, mt.
friday: rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM strict press.

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

Work Capacity: Complete the following for time...
100x Ball slams (30#/20#)
75x GHD sit ups
50x KB snatch (24kg/16kg)
25x Front squat (60kg/45kg)

Core: Myofascial release, ice bath, stretch...its been a good, hard week!!!



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