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WOD Archive - December 2014

Saturday August 11 2012
working the jerk footwork!
saturday: junk yard dog, burgener warm up, skill transfer exercises.

1. snatch: work up to 80% x 1, 85%x1, 90%x1, 95%x1, 1

2. cj: work up to 80%x2+2, 85%x2+2, 90%x1, 95%x1,1

3. front squat: 85%x4, 4, 90%x2, 2, 2

4. sn shrugs off rack: (use straps) 125% x 5,5,5,5

5. back extensions: 3 x 10

6. sit ups: 100 weighted.

CROSSFITTERS

REST DAY



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