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WOD Archive - December 2014

Sunday April 22 2012
last weekend at crossfit carbon!!!
sunday!!!!!

OLYMPIC WEIGHTLIFTERS

REST DAY!!

CROSSFITTERS

Warm Up: 3 Rounds: 200m run, 10x DB snatches (light), stretch or dynamic movement of your choice. This is to be done at a nice, easy pace. It priming your body for the upcoming W.O.D. not beating you down.

W.O.D.: Crossfit Regional's Workout #3:
10x 1-arm dumbbell snatches (100#/70#)
Sprint
*Note: This workout is a bit confusing. I was going to copy and paste the description from the games site, but I makes far better sense when you see the video. Therefore, copy and past the following link and watch the video before performing the workout. Good luck!!!

http://games.crossfit.com/workouts/regionals-individual

Extra Credit: 1x 1 mile sprint

Durability: 50x WTD sit ups (45#/25#), 30x Good mornings (AHAP, but break up into sets as needed)



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