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WOD Archive - December 2014

Tuesday June 4 2013
driving THRU THE JERK!!
TUESDAY: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 83%

2. back squat: 3 sets x 3 reps at 75%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Mysfascial release then run 2 miles at easy pace.

Strength:
1) 2x clean + 1x jerk: Work up to a max for the day, then...10 rounds - EMOM, 2x clean @ 70% 1 RM.

Work Capacity: Complete 3 rounds for time of:
Row 500m
10x Overhead walking lunges, each leg (95#/65#)
100m KB farmers carry (70#/54#)
15x push ups



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