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WOD Archive - December 2014

Monday September 17 2012
old school champion
monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch 75%x2, 80%x1, 85%x1

2. cln and jerk: 70%x1, 75%x1, 80%x1x2,

3. fs: 80%x1, 85%x1, 90%x1, 95%x1

4. good mornings: 5 x 5

5. 100 ab mat sit ups

CROSSFITTERS

Warm Up: Run 400m, then junk yard dog.

Work Capacity: Complete 21-18-15-12-9-6-3 reps of the following....
Back squats (40kg/30kg)
Push press (40kg/30kg)
Pull ups
GHD sit ups

Endurance: 4x 400m sprints (Rest 2 minutes between sprints)

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



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