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WOD Archive - October 2014

Thursday April 25 2013
great box....great people!
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 60%

2. pause front squat: 5 sets x 3 reps at 60%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Row 500m, then range of motion and mobility work with bands.

Strength: Work up to a 3 RM back squat, then back it down 10kg and perform 3x3.

Work Capacity: "Jackie". Complete the following for time:
Row 1,000m
50x thrusters (45#/35#)
30x pull ups

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Reverse hypers (AHAP)



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