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WOD Archive - November 2014

Wednesday November 7 2012
love my marine corps!
wednesday: junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.


1. 2 pos clean + jerk on the last rep from the floor. work up to 70%x2+1, 75%x2+1x2, 78%X2+1X2

2. clean pulls: 95%X2x2

3. clean deadlift: 100%+5 KG X 2x2

4. weighted sit ups x 100

5. BOX JUMPS X 20. not all at once.

CrossFitters

Warm Up: 3 rounds - Run 200m, 5x thrusters (45#), 10x step ups each leg, 10x sit ups.

Work Capacity: Complete as many rounds as possible in 10 minutes of the following...
3x Thruster (135#/95#)
1x max height box jump
25m sprint
25m backwards run

Endurance: 3 rounds - Row 500m, sprint 400m, rest 2 minutes.

Core: 3 rounds - 10x strict toes 2 bar, 10x WTD back extensions (45#/25#)



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