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WOD Archive - November 2014

Thursday September 27 2012
i love my MARINE CORPS!! OH RAH!!
THURSDAY: rest day!! get ready for saturday simulated comp

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day back squat.
*Perform any dynamic movements or stretches of your choice while working up in the back squat.

Strength: 10 Rounds, complete the following every 60 seconds...
2x Back squat @ 70% 1 RM

Work Capacity: Complete 10 rounds for time of the following...
2x bar muscle ups
4x pistols each leg
8x KB swing (32kg/24kg)

Core: 3 Rounds - 20x Russian twist (25#/15#), 5x good morning (heavy)



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