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WOD Archive - December 2014

Tuesday October 30 2012
MAKE SURE YOU FINISH!!!!
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 80% x 3 reps x 10 sets. rest no more than 2 min between sets.

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

3. chin ups x 25 total

4. toes to bar x 50 total reps

CrossFitters

Warm Up: Row 500m, then junk yard dog. Next, warm up to 85% of your 1 RM back squat. As you are warming up to 85%, perform dynamic movements and stretches of your choice.

Strength: Back squat - 2 reps x 10 sets @ 85% 1 RM.

Work Capacity: Complete as many rounds as possible in 20 minutes of the following...
10x dumbbell thrusters (50#/30#)
10x handstand push ups
25m Weighted walking lunge (95#/65#)
*For the lunges, put the barbell on your back.

Core: 3 rounds - 20x GHD sit ups, 10x reverse hypers (4/2 x 45# plates)



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