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WOD Archive - August 2014

Wednesday March 20 2013
legit box in west plains, mo
wednesday: junk yard dog, burgener warm up, skill transfer exercises.

1. snach: work up to 89% x 1, 79% x 2x2

2. cln and jerk: work up to 88% x 1, 76%x1

3. fs: work up to 92%x1x2, 89% x 2.

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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