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WOD Archive - April 2014

Wednesday July 11 2012
one of the great ones!!
wednesday:

rest day!! enjoy it. these last 2 days have been tough!!

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and stretches of your choice.

Work Capacity: "Fight Gone Bad". Complete 3 rounds of the following...
1 min max Wallball shots (20#/12#)
1 min max sumodeadlift high pulls (75#/55#)
1 min max box jump (24in/20in)
1 min max push press (75#/55#)
1 min max row (calories)
1 min rest
*If you are under 300 points, perform a 25x burpee penalty.

Core: 50x WTD sit ups, 15x Romanian deadlifts (Heavy)
*Break up into sets as needed.



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