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WOD Archive - July 2014

Thursday June 13 2013
MARKING THE FEET!
thursday:

1. IN THE HOLE back squats(START FROM THE BOTTOM POSITION INSIDE A RACK) 75%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.

CrossFitters

Strength: Work up to a 5 RM deadlift. Then, 10 rounds- EMOM perform,
3x deadlift (80% 1RM)
15m prowler push (AHAP)

Work Capacity: Complete 21-18-15-12-9-6-3 reps of:
Burpees
Back squat (40kg)
Push press (40kg)
Sit up
*Then, immediately run max distance in 20 minutes (Goal is a minimum of 5k).




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