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WOD Archive - July 2014

Tuesday July 30 2013
i love this!
tuesday: concentrate on speed!! good mechanics!!! technique!!

1. SNATCH TECH: work up to 50% x 3 x 2 sets. 55%x2x2, 60%x2x2

2. cln+PWR JERK + JERK: work up to 50% x 1+2 x2 sets, 55%x1+2 x 2 sets, 60%x1+2x2 sets.

3. box jumps x 25.

4. chins: 25

CrossFitters

Strength:
1) Clean - Establish a 1 RM in 7 minutes
2) For 20 minutes, EMOM complete the following:
Odd Minute = 5x clean (135#/95#)
Even minute = 3x mar muscle ups

Work Capacity:
1) Complete 5 rounds for time of:
Run 400m
20x wallballs
40x double unders

Core: 1 round - Max rep GHD sit ups



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