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WOD Archive - November 2017

Thursday June 19 2014
norbert doing split clean!
thursday:

1. back squat: 10 sets of 3 reps at 80%

2. front squat: 4 sets x 3 reps at 70%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

CrossFitters

Strength:
1) Bear complex - Work up to a max in 4 sets.
2) 6 rounds - EMOM, perform:
-5x muscle ups
WOD: Complete 5 rounds for time of:
-2x rope climb
-sprint 100m
-8x deadlift (275#/205#)
-sprint 100m
Conditioning:
1) 10 rounds - 60 second max effort AirDyne, 60 seconds rest



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