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WOD Archive - November 2014

Tuesday December 3 2013
the coaches summit!!
tuesday:

1. front squat: 90%x1x4 sets
2. back squat: 70%x3x4 sets.
3. sit ups x 100

CrossFitters

Conditioning:
1) Complete the following for time:
Row 1,000m
Rest 3 minutes
10 rounds: Row 250m, 60 seconds rest
Rest 3 minutes
Row 1,000m

Strength:
1) Snatch: 70%x1x5 sets

Work Capacity:
1) Complete the following for time:
50-40-30-20-10 reps of: Double unders
10-8-6-4-2 reps of: Power snatch (50kg/35kg)



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