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WOD Archive - November 2014

Wednesday August 22 2012
another pix of lifter driving thru plane on the jerk
wednesday: rest day

Crossfitters

Warm Up: Complete 5 rounds of the following, increasing the intensity each round.
Run 200m
5x pull up
10x push up
15x air squat
stretch or dynamic movement of your choice.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
25m Overhead walking lunge (45#/35#)
2x rope climb (15ft)
10x burpee

Core: 3 Rounds: 15x toes 2 bar, 60 second elevated plank, 10x russian twist each side (25#), 10x Good morning (light)



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