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WOD Archive - September 2014

Monday April 22 2013
geezer has mobility
monday: junk yard dog+burgener warm up + skill transfer snatch.

snatch+ohs: work up to 70%x1+3, 75%x1+3, 80%x1+2, 85%x1+1x3
snatch pull: 100%x3, 110%x3, 120%x3
sn pp: 5 x 5 going as heavy as you can
kb swings or db swings: 3 x 15
chins: 25 total
evil wheel: 3 x 10

CrossFitters

Warm Up: Air-dyne 10 minutes

Strength: Complete 30 rounds of the following:
Every minute, on the minute 1x clean @ 80%1 RM

Work Capacity:Complete 5 rounds for time of:
250m row
1x 25m prowler push (medium weight)
250m run
10x ring dips

Core: 50x GHD sit ups



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