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WOD Archive - July 2014

Thursday May 2 2013
the babe
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 65%

2. in the hole front squat: 5 sets x 3 reps at 65%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility work. Next, row 1,000m and sprint the last 250m.

Strength: Front squat - 10 sets x 2 reps @ 100% of your 1RM clean.

Work Capacity: Complete the following for time...
100x double unders
30x bench press (body weight)
100x double unders
20x ring dips
100x double unders
10x handstand push ups

Core: 3 rounds - 15x WTD sit ups (45#/25#), 5x snatch grip romanian deadlifts (135#/95#)



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