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WOD Archive - November 2014

Thursday October 18 2012
pulling under the bar! no drop...pull under!!
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 78%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, dynamic movements and stretches of your choice while warming up to 80% of your 1 RM front squat

Strength: Front squat - 2 reps x 10 sets @ 80% 1 RM front squat.

Work Capacity: 5 rounds, every 3 minutes perform the following...
2x rope climb
20x box jump (24in/20in)
20x ball slams (30#/20#)

Core: 3 rounds - 20x seated russian twist (25#/15#), 10x Good morning (95#/65#)



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