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WOD Archive - September 2014

Wednesday January 8 2014
from spain! legit!

wednesday:

1.front squat: 60%x10, 65%x10, 70%x10.
2. clean pulls: 80%x5, 85%x4, 90%x3
3. incline bench press: (i know...can you believe it)...3 x 10....same as squat.
4. chins: 30 total
5. 100 situps
6. mobility




CrossFitters

Strength:
1) Back squat: 75%x4, 80%x4x3 sets.
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete the following for time:
50m Famers walk (225#/155#)
15-12-9 reps of: Power clean (225#/155#), Handstand push up
50m Farmers walk (225#/155#)
*Farmers walk = Walk will barbell on back

Core:
-4x8 RDL (AHAP)
-50x banded good morning



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