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WOD Archive - December 2014

Monday September 3 2012
sunset! peaceful day! you deserve it!
monday: labor day!! take the day off!!

CROSSFITTERS

Warm Up: Row 500m, then dynamic movements of your choice. Next, warm up to a 225#/155# clean. Between each set perform 5x push ups.

Work Capacity: "Holleyman". Complete 30 round for time of the following...
5x Wall ball (20#/12#)
3x hand stand push up
1x power clean (225#/155#)

Endurance: 3 rounds - Row 500m, Run 400m, rest 2 minutes.

Core: 50x GHD sit ups, 30x Reverse hypers (Bodyweight)
*Break up into sets as needed



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