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WOD Archive - October 2014

Friday July 13 2012
my baby girl
friday:

rest day

CROSSFITTERS

Warm Up: Run 400m, then dynamic movements and stretches of your choice. Then work up to 70% of your 1 RM press.

Strength: Press. 3x3. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM. Last set is a burn out set.

Work Capacity: 5 rounds. Every 3 minutes, perform the following...
5x Deadlift (50kg/30kg)
5x Hang power clean (50kg/30kg)
5x Front squat (50kg/30kg)
5x push press (50kg/30kg)
200m run

Core: 1x max plank hold. If women are under 2 minutes, and men under 3 minutes, perform a 25x burpee penalty.



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