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WOD Archive - October 2014

Friday March 23 2012
CARLSBAD BEACH IN SO CALIF.
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm up: Run 400m, 3 rounds with the bar/45#: Snatch grip skill transfer exercises, stretch/dynamic movement of your choice.

W.O.D.: "Nancy"...on steroids. Complete 5 rounds for time...
400m Run
15x Overhead squat (Bodyweight)

Extra Credit: Tabata Row. If you are under 1,000m perform a 100 squat jump penalty.

Durability: Stretch, myofascial release, ice bath.



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