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WOD Archive - November 2014

Friday December 21 2012
a beautiful place to train!!
friday:

rest day!

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 72% of your 1 RM front squat.

Strength: Front squat - 10 sets x 5 reps @ 72% 1 RM.

Work Capacity: "Kelly". Complete 5 rounds for time of...
Run 400m
30x box jump (24in/20in)
30x wall ball (20#/12#)

Core: 3 rounds - 20x WTD sit ups (45#), 10x WTD back extensions (45#/25#)



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