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WOD Archive - October 2014

Friday January 4 2013
alexyev uses kb to warm the body before attacking the weights
friday:

rest day

CrossFitters (deload week)

Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x air squats, stretch of your choice.

Work Capacity: Complete the following for time...
30x thrusters (95#/65#)
50x pistols, alternating legs
1 mile run

Recovery: 10x 100m sprints on the rower.(Rest 30 seconds between sprints)

Core: 1x max plank hold



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