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WOD Archive - December 2014

Thursday December 13 2012
xfit olympic trainers course at crossfit nz!!
thursday:

1. back 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

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM push press.

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

Work Capacity: Complete 4 rounds for time of...
10x DB snatch, alternating arms (100#/70#)
200 foot sprint

Core: 3 rounds - 20x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#)



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