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WOD Archive - December 2014

Monday September 10 2012
love this sequence
monday: junk yard dog+burg warm up+skill transfer exercises +3 pos sn each pos x 3 reps.

1. snatch: 70%x2x2, 75%x1x2, 80%x1x2

2. sn pull: 90%x2x2

3. fs: 80%x1, 85%x1, 90%x1, 95%x1

4. good mornings: 3 x 5

5. weighted sit ups x 50

CROSSFITTERS

Warm Up: Row 500m, then junk yard dog. Next, warm up to a 50kg snatch with dynamic movements and stretches of your choice.

Work Capacity: Complete 5 rounds for time of the following...
10x power snatch (50kg/40kg)
15x pull up
20x DB thruster (30#/20#)

Durability: 4x400m sprint (rest 2:00 between each sprint).

Core: 3 rounds - 20x GHD sit ups, 10x WTD back extensions (45#/25#)



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