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WOD Archive - November 2017

Friday June 13 2014
golden dome!!
friday:

rest day!!

CrossFitters

Strength:
1) Bench press - Work up to a 1 RM
2) For time: 30x burpee box jump overs (30in/24in)…This is all about intensity, don’t game it!

WOD: With a partner, complete the following for time:
100x wallball (20#/14#)
200m run with medicine ball
100x sandbag cleans (60#/40#)
200m run with sandbag
100x weighted sit ups (45#/25#)
200m run with bumper plate
*Kicker = Medicine ball, sandbag and bumper plate are never allowed to hit the deck until you return from the run and move on to the next exercise. If you have a failed rep and it touches the group, immediately perform a 10 burpee penalty.

Durability: Myofascial release and intense stretching



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