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WOD Archive - July 2014

Saturday December 21 2013
MY BUDDY!!
SATURDAY: junk yard dog, burgener warm up, skill transfer exercises + 3 reps of the 3 pos snatch.

1. SNATCH: HEAVY SINGLE

2. CLN AND JERK: HEAVY SINGLE

3. 100 SIT UPS

4. GOOD MORNINGS: 4, 4, 4

CrossFitters

1) Perform above weightlifting WOD

Work Capacity:
1) "Jackie". Complete the following for time:
-Row 1,000m
-50x thrusters (45#)
-30x pull ups

Core:
1) 400m sled drag (AHAP)



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