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WOD Archive - July 2014

Monday February 4 2013
a better sit up (abs) pad. outstanding!
monday!!

olympic weightlifting:
after completing the last 16 wks we need a week off! this week will be a active recovery week. by active recovery i mean bar work. do some snatch, cj with the bar....work some speed into your lifts. rest and recovery and DESIRE TO COME BACK NEXT WEEK is the goal!!!




CrossFitters

Warm Up: Row 500m (Sprint the last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM back squat.

Strength: Back squat - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: Complete the following sprints for time...
1x 800m sprint
Rest 3 minutes
1x 400m sprint
Rest 2 minutes
1x 200m sprint
Rest 1 minute
1x 100m sprint

Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (AHAP)



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