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WOD Archive - September 2014

Tuesday September 25 2012
i love my military
tuesday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.

1. snatch: work up to 90% of openers, 85%x1 of that opener, 80% of that opener.

2. cj: same as snatch:

3. fs: heavy single

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, work up to a max for the day front squat.

Strength: 10 Rounds, complete the following every 60 seconds...
2x front squat @ 70% 1 RM

Work Capacity: Complete 21-15-9 reps of the following...
Power clean (135#/95)
Ring dip

Core: 3 rounds - 15x toes 2 bar, 10x Reverse hypers (3-4 45# plates)



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