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WOD Archive - November 2014

Tuesday January 29 2013
box jumps for explosion
tuesday: junk yard dog + burgener warm up + skill transfer exercise + 3 pos snatch x 3 reps each position

1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5





CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete 5 rounds for time of...
Run 400m
20x Overhead lunges (45#/25#)
10x toes to bar
2x rope climbs

Cardio: 10 rounds - 30 second max distance row, 30 seconds rest



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