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WOD Archive - October 2014

Friday February 1 2013
remember: when the arms bend the power ends!!
friday: rest day!!

CrossFitters

Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 80% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 80% 1 RM.

Work Capacity: Complete 21-15-9 reps of...
Power clean (135#/95#)
Handstand push ups

Core: 100x sit ups, 30x Good mornings (AHAP, and break up as needed)



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