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WOD Archive - November 2014

Wednesday January 29 2014
little ones luv the junk yard dog!! this means play to them!!
NOTE: EACH WORKOUT BEGINS WITH THE JUNK YARD DOG WARM UP + BURGENER WARM UP + SKILL TRANSFER EXERCISES + 3 POS SNATCH X 3 REPS EACH POSITION.

wednesday: .

1. front squat: 70%x10, 75%x8, 80%x6, 85%x4
2. clean pulls starding on 2" blocks: 95%x3x2, 100%x2
3. db bench press: 5 x 6 reps (same as squat). keep elbows in!!
4. chins: 30 total
5. 50 toes to bar, 50 evil wheel roll outs. knees on abmat.
6. mobility

CrossFitters

Strength:
1) Back squat: 65%x5, 75%x5x3 reps.
2) Front squat: 65%x5x4 reps.

Work Capacity:
1) Complete as many reps as possible in 15 minutes of:
-100x double unders
-50x wallballs (20#/14#...try to break a maximum of 3 times)
-25x muscle ups
*If you can't do muscle ups, then sub with chest to bar pull ups. I'd like to see you get though a minimum of 1 complete round.

Core:
1) 3 rounds: 60 second weighted plank, 8x good mornings (increase weight each round)



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