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WOD Archive - October 2014

Friday May 17 2013
on the way to montana
friday:

rest day

CrossFitters

Warm Up: 25 minute run at moderate pace.

Strength:
1) Work up to a max for the day back squat
2) Clean - Work up to 80% for 3 singles
3) 10 rounds - Every 60 seconds perform 1x power clean + 1x squat clean @ 70% 1 RM clean.

Work Capacity: Complete as many rounds as possible in 12 minutes of:
25m prowler push (135#)
10x KB swing (24kg/20kg)
10x push ups

Core: 1x max plank hold



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