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WOD Archive - October 2014

Wednesday November 21 2012
almost a grand daddy!!!
junk yard dog + burgener warm up + skill transfer exercises + 3 pos snatch 3 reps from all 3 positions.

wednesday: on these pulls make sure you bring the bar to 1" above the knees. check the loading of the hammies and shins perpendicular to ground while staying back. pause at this position, then explode!!

1. snatch pulls: work up to 85%x3, 90%x3, 95%x2

2. cln pulls: work up to 85%x3, 90%x3, 95%x2

CrossFitters

Warm Up: Jump rope for 2 minutes, then junk yard dog. Next work up to 85% of your 1 RM front squat. Perform any stretches or dynamic movements of your choice as you are working up to your 85%.

Strength: Front squat - 2 reps x 10 sets @ 85% 1 RM.
*No more than 2 minutes between sets.

Work Capacity: Complete 3 rounds for time of the following...
10x power snatch (50kg/40kg)
15x pull up
20x DB thruster (35#/25#)

Core: 50x evil wheel



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