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WOD Archive - October 2014

Tuesday November 20 2012
CODY B NEW SNATCH RECORD
tuesday:

junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

1. snatch: work up to 80% x 1 x5

2. cln and jerk: work up to 80% x 1 x 5

3. 100 ab mat sit ups

CrossFitters

Warm Up: 3 rounds - Row 250m, 3x deadlift, 3x hang power clean, 3x front squat, 3x push press, 6x push ups.
*Start off the the bar, and increase the weight each round.

Work Capacity: 8 rounds, every 2 minutes, perform the following...
Barbell complex (95#/65#)
200m sprint
*Barbell complex = 3x deadlift, 3x hang power clean, 3x front squat, 3x push press.

Endurance: Row 2,000m for time.

Core: 3 rounds - 20x GHD sit ups, 10x WTD back extensions (45#/25#)



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