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WOD Archive - October 2014

Tuesday October 15 2013
at pan am championships!!
tuesday:

1. front squat: 78%x3x10 sets
2. back squat: 78%x3x4 sets.

CrossFitters

Strength:
Push press: 70%x3, 80%x3, 90%x3+
*Percentages are taken off of your 1 RM minus 10%.

Work Capacity:
Complete 10 rounds for time of:
3x deadlift (75% 1 RM)
2x 50m sprints
60 seconds rest

Core:
Max rep toes to bar
30x good mornings (medium weight and break into sets as needed)



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