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WOD Archive - July 2014

Friday March 8 2013
COURAGE!!
FRIDAY:

REST DAY

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, Burgener warm up + skill transfer exercises + 3 positions snatches (3 reps at each position).

Work Capacity: "CrossFit Games Open 13.1"
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Strength: Back squat - 10 sets x 2 reps @ 88% 1 RM

Core: 3 rounds: 10x Reverse hypers (4/2x 45# plates)



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