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WOD Archive - September 2014

Friday March 30 2012
FINISH!!!
friday:

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: Row 500m, then 5 rounds of 5x Pull ups, 10x ring push ups, 15x jump squats

Strength: Work up to 1 RM military press, then back it down 10kg and do 3 sets of 3 reps, then back it down another 10 and perform 1 set of max reps.

W.O.D.: Complete 2 rounds of the following...
Max rep double unders in 60 seconds
rest 30 seconds
Max rep Wall balls in 60 seconds (20#/12#)
rest 30 seconds
Max rep Ball slam in 60 seconds (AHAP)
rest 30 seconds
Max rep push ups in 60 seconds
rest 30 seconds
Max rep GHD sit ups in 60 seconds
rest 30 seconds

Durability: Stretch, myofascial release, ice bath, core work.



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