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WOD Archive - July 2014

Wednesday October 10 2012
OLD SCHOOL COACH!! one of the best of all time! fr. bhb lange.
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 2 pos clean + jerk on the last rep from the floor. work up to 70%x2+1, 75%x2+1x2, 80%x2+1x2

2. clean pulls while standing on a 2" block: 85%x3, 90%x3

3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 95%x3, 100%x3

4. weighted sit ups x 100

CrossFitters

Warm Up: 3 rounds - Run 200m, 10x overhead squat (45#), 10x push up, 10x air squat, stretch or dynamic movements of your choice.

Work Capacity: Complete 21-15-9 reps of the following...
Overhead squat (50kg/40kg)
Burpee box jumps (24in/20in)

Endurance: Sprint 1 mile, rest 3-5, sprint 1 mile.

Core: 1x max plank hold



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