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WOD Archive - October 2014

Monday September 24 2012
operators!!
monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

competition week work!

1. snatch: work up to openers of a simulated meet on saturday

2. cj: work up to openers of a simulated meet on saturday

3. fs: heavy single

CrossFitters

Warm up: Run 400m, then junk yard dog. Next, perform the Burgener warm up + skill transfer exercises.

Work Capacity: "Nancy" Complete 5 rounds for time of the following...

Run 400m
15 x overhead squat (95#/65#)

Endurance: 1x mile sprint

Core: 50x GHD sit ups, 30x WTD back extensions (45#25#)



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