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WOD Archive - October 2014

Friday February 8 2013
one and 1/4 squats. what you can do in this exercise you should be able to cj!!

friday:

olympic lifting. active recovery day.


CrossFitters

Warm Up: 100x double unders, then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM front squat.

Strength: Front squat - 10 sets x 3 reps @ 82% 1 RM.

Work Capacity: Complete 7 rounds for time of...
7x Overhead squat (135#/95#)
7x Chest to bar pull ups
7x pistols each leg
7x Ring dips

Core: 3 rounds - 10x strict toes to bar, 10x WTD back extensions (45#/25#)



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