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WOD Archive - November 2017

Wednesday August 6 2014
grandson mikey loving the games!!
wednesday:

active recovery/rest day!!

CrossFitters

Strength:
1: Front squat: 81%x 10 sets x 3 reps.
2: 5 rounds:
-Max rep strict muscle up + “flying 40 sprint” (20 yards @ 80% + 40 yards all out + 20 yards easy)
-Rest is easy jog back to the rings.
WOD: Complete as many rounds as possible in 20 minutes of:
-3x hang power clean (185#/125#)
-6x strict ring dip
-9x box jump (30in/24in)
-27x double unders
Core: Complete max distance tire flips in 5 minutes (AHAP)



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