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WOD Archive - August 2014

Tuesday January 8 2013
malad, idaho....beautiful place
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. front squat: one and 1/4 squats=1 rep. work up to 70% x 3 reps, 75%x3, 80%x3x3

2. back sqt: work up to 70%x3x5

3. chins-25

4. 100 ab mat sit ups.

CrossFitters

Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 3 reps @ 76% 1 RM.

Work Capacity: Complete as many rounds as possible in 15 minutes of..
5x handstand push ups
10x KB swing (32kg/24kg)
Run 200m

Core: 50x toes to bar, 30x KB Romanian deadlift (32kg/24kg)



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