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WOD Archive - September 2014

Thursday October 4 2012
great box in west plains, mo.
thursday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. back sqt: work up to 70%x3 reps x 10 sets.

2. front sqt: work up to 70%x3x5 sets.

3. weighted sit ups x 100.

CrossFitters

Warm Up: Row 500m, then 3 rounds of the following...5x strict press, 10x push press, 10x jerk, stretch of your choice.
*Start off light and increase the weight each round.

Strength: Work up to a 1 RM push press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.

Work Capacity: Complete 5-4-3-2-1 reps of the following...
Deadlift (275#/225#)
Muscle up
Overhead squat (225#/155#)

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



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