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WOD Archive - October 2014

Friday May 4 2012
a new friend from crossfit whiterock
friday

OLYMPIC WEIGHTLIFTERS

rest day

CROSSFITTERS

Warm Up: 3 Rounds: Row 250m, 5x military press, 5x push press, 5x push jerk, 5x jerk, stretch of your choice. Start off with the bar and increase the weight each round. Try to get through the reps without putting the bar down to rest.

Strength: Military press. Work up to a 1 RM, then back it down to 70% and do 5x5.
*note: The knees never bend in the military press. It is strictly an upper body exercise.

W.O.D.: Complete 5 rounds for time of the following...
5x Power snatch (50kg/35kg)
10x Hand stand push ups
20x Ball slams (AHAP)

Durability: 50x WTD GHD sit ups (AHAP), 50x WTD back extensions (AHAP)



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