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WOD Archive - August 2014

Tuesday October 16 2012
mikes gym inside!
tuesday: each workout this week do: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. fs: work up to 78% x 3 reps x 10 sets. rest no more than 2 min between sets.

2. bs: work up to 70% x 3 x 5 sets.

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then dynamic movements and stretches of your choice. Next, warm up to an 80% back squat.

Strength: Back squat - 3 reps x 10 sets @ 80% 1 RM back squat.

Work Capacity: Complete 21-15-9 reps of the following...
Overhead squat (135#/95#)
Push press (135#/95#)
GHD sit up

Core: 3 rounds - 20x sledge strikes, 10x WTD back extensions (45#/25#)



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