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WOD Archive - July 2014

Wednesday October 3 2012
on my cousin cabin!! love it!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 3 pos clean + jerk on the last rep from the floor. work up to 60%x3+1, 65%x3+1, 70%x3+1x2

2. clean pulls: 85%x3, 90%x3

3. clean deadlift: 95%x3, 100%x3

4. weighted sit ups x 100

CrossFitters

Warm Up: Run 400m then dynamic movements of your choice.

Work Capacity: 8 rounds, every 2 minutes perform the following...
60 second max distance row
15x KB swing (32kg/24kg)
*Your final score is meters rowed

Endurance: 4x400m sprints
*Full recovery between sprints.

Core: 100x 4-count flutter kicks



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