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WOD Archive - August 2014

Friday October 12 2012
at the beach!!!
friday:

enjoy day at the beach!!!

CrossFitters

Warm Up: 3 rounds - Run 200m, 5x clean and jerk (95#/65#), 5x pull up, 10x push up, stretch of your choice.

Work Capacity: "Glen". Complete the following for time...
30x clean and jerk (135#/95#)
Run 1 mile
10x rope climb (15ft)
Run 1 mile
100x burpee

Endurance: For time - 200m prowler push (3-4x 45# plates)
*Be smart with this and do go so hard the first 100m that you are unable to complete the last 100m.

Recovery: Enjoy your friday night



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