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WOD Archive - April 2014

Tuesday December 11 2012
love this pix!!
tuesday:

1. front squat: work up to 90%x1, 85%x2, 90%x1, 85%x2, 90%x1

2. 100 ab mat sit ups

3. chins: 25 total

CrossFitters

Warm Up: 2 minutes of jump rope, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 5 reps @ 70% 1 RM.

Work Capacity: "Fight Gone Bad". Complete 3 rounds of the following for max reps...
1 min wall ball (20#/12#)
1 min sumo deadlift high pull (75#/55#)
1 min box jump (24in/20in)
1 min push press (75#/55#)
1 min rower (calories)
1 min rest
*Men if under 400 reps, and ladies 300 reps total, perform a 25 burpee penalty at the end of the workout.

Core: 100x sit ups, 100x leg levers



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