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WOD Archive - July 2014

Tuesday May 14 2013
training at altitude!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1.in the hole front squat: 10 sets x 2 reps at 73%

2. back squat: 3 sets x 3 reps at 75%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release, then range of motion drills and mobility work.

Strength:
1) Back squat - Work up to a 5 RM in 5 sets or less
2) Muscle snatch - Work up to a max for the day
3) Power snatch - Work up to a max double for the day and perform 3 sets at that weight.

Work Capacity: Complete 5 rounds for time of:
20x wallball (20#/14#)
2x rope climb (15ft)
200m run



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