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WOD Archive - November 2014

Wednesday December 19 2012
A BETTER SIT UP! ABS FROM ROBYN GELLIS OF CFICE.COM
1. bar ski cleans: work up to 70%x3, 75%x3x4. (all done from mid thigh position. no straps)

2. cln pulls: 100%x2, +5kg x 2

3. cln deadlifts: 100%+10kg x 2 x 2, on the last rep take 10 sec to lower the weight.

4. rack jerks bnk: 2, 2, 1, 1, 1

5. good mornings: stay back. 4 x 5 sets.

6. ab mat sit ups x 100 reps.

7. chin ups x 25

CrossFitters

Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.



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