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WOD Archive - September 2014

Tuesday August 14 2012
big gopher hunting in montana!
tuesday: junk yard dog warm up, burgener warm up, skill transfer exercises!!

1. cleans: work up to 85%x3, 3. 90% x 2.

2. pj+jerk: work up to 80% x2, 2. 85%x2, 2.

3. clean pulls: work up to 100%x5, 5. add 10 kg then 4, 4, 4.

4. good mornings: 5 x 5. stay back and stay tight. load the hammies!!

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to 75% of your 1RM power clean.

Strength: Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ rep @ 95% 1 RM.
*Last set is a burn out set.

Work Capacity: Complete 5 rounds of the following...
Run 400m
max rep bench press (body weight)
max rep pull ups
*Push the sprint, but take as much time as you want between the bench press and pull ups in order to maximize reps.

Core: 50x WTD sit ups, 30x WTD back extensions



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