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WOD Archive - December 2014

Sunday March 18 2012
members slogans
sunday:

OLYMPIC WEIGHTLIFTERS

play day!! relax! spend time with family!!

CROSSFITTERS

Warm Up: Row 500m, 30x push up, Row 500m, 30x Air squat

W.O.D.: Complete 21-15-9 reps of the following...
Deadlift (275#/225#)
Ring dips
Chest to bar pull ups

Extra Credit: Complete 9 rounds of the following...
25m Prowler push (as heavy as possible)
60 seconds rest

Durability: Stretch, myofascial release, ice bath.




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