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WOD Archive - July 2014

Wednesday October 24 2012
i love this!!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 80%x1x5

2. cln and jerk: work up to 80%x1x5

3. sit ups x 100 using ab mat!

CrossFitters

Warm Up: 3 rounds - Row 250m, 5x jumping pull ups, 5x push press (65#/45#), 5x air squats.
*Start off around 50% and increase the intensity each round.

Work Capacity: Complete 21-18-15-12-9-6-3 reps of the following...
Chest 2 bar pull ups
Back squat (95#/65#)
Push press (95#/65#)
GHD sit ups

Endurance: Tabata row
*Goal for men is 1,000m, and 800m for women.
*Tabata = 8 rounds - 20 seconds on, 10 seconds off.

Recovery: Myofascial release, icebath, protein.



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