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WOD Archive - July 2014

Wednesday May 15 2013
jerk block with wheels by mike karchut
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: 80%x1x5
2. clean pulls: 90%x3x2
3. good mornings: 3 x 8 you choose the weight.
4. toes to the bar x 25

CrossFitters (easy day...big Oly day tomorrow)

Warm Up: Work up to a 1 RM front squat

Strength: Power clean + push jerk - 80%x2+1 x 3 sets.

Work Capacity: Complete 15 rounds of the following:
30 second max distance row (Shooting for 150m+ each 30 second sprint)
30 seconds rest

Core: 50x GHD sit ups



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