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| dancing to lady gaga!!! |
tuesday:
junk yard dog warm up! burgener warm up + skill transfer exercises for the snatch.
1. snatch: work up to 85%x1x5
2. cln and jerk: work up to 85%x1x5
3. fs: work up to a heavy single, then take 90% of that single x 1 x 2, 85% of that single x 2 x 2
4. sit ups: 100
CROSSFITTERS
Warm up: 4 rounds: run 200m, 5x pull ups, 10x thruster (bar)
W.O.D.: Heavy Fran: Complete 21-15-9 reps of the following...
Thruster (135#/95#)
Chest to bar pull ups
Extra Credit: 100x sledge strikes as fast as possible.
Durability: 50x wtd sit up, 30x reverse others (heavy)
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