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WOD Archive - December 2014

Tuesday June 19 2012
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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