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WOD Archive - July 2014

Thursday January 10 2013
geezer terry!!! training partner
thursday: junk yard dog, burgener warm up, skill transfer exercises.

1. in the hole back squats: set the bar at rock bottom. take the weight from the bottom and stand up! lower weight in 10 sec...repeat performing 2 reps. do a total of 6-8 sets with the heaviest weight you can use!!

2. front squats: work up to 70%x3x5

3. 100 ab mat sit ups

CrossFitters

Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 76% of your 1 RM push press.

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

Work Capacity: 5 rounds- Complete as many rounds as possible in 3 minutes of...
3x Clean + thruster (60kg/40kg)
6x Burpee
9x Sit up

Core: 1x max plank hold, 1x max wall sit



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