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WOD Archive - October 2014

Monday November 26 2012
IN THE SOUTH!!!
monday: take a week off!! yup.....that is correct. periodically one needs to take a full 7 days of active rest. active rest is walking, hiking, riding a bike....some light calisthenics!! good stretching and mobility work!

only if you want, try the crossfit workouts as well. but this is to be a rest week to recover from a harsh 8 wks and another 4-8 wks to come!!

CrossFitters

Warm Up: 2 minutes of double unders, then junk yard dog. Next work up to 90% of your 1 RM back squat. Perform any stretches or dynamic movements of your choice as you are working up to your 90%.

Strength: Back squat - 1 reps x 10 sets @ 90% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: "Diane". Complete 21-15-9 reps of...
Deadlift (225#/155#)
Handstand push ups

Core: 100x sit ups, 100x leg levers
*Complete the 100 sit ups before moving onto the leg levers.



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