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WOD Archive - April 2014

Sunday April 8 2012
beautiful!!!
sunday:

HAPPY EASTER! ENJOY THE FAMILY AND BE THANKFUL FOR ALL WE HAVE!!

OLYMPIC WEIGHTLIFTERS

Rest day!!!

CROSSFITTERS

Warm Up: Run 400m, then 4 rounds of: 10x KB swing (16kg/12kg), 10x air squat, 10x push up.

W.O.D.: Complete as many rounds as possible in 15 minutes of the following...
5x Deadlift (275#/205#)
10x toes 2 bar
15x push press (95#/65#)

Extra credit: 1x 500m row sprint. Men if over 1:30 and women 1:45, perform a 1,000m row penalty.

Durability: 50x evil wheel, 50x weighted back extensions




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