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WOD Archive - August 2014

Wednesday January 1 2014
happy new year!!
wednesday: HAPPY NEW YEAR!!

ENJOY THE BOWL GAMES

CrossFitters

Strength:
1) Back squat:65%x6, 80%x6, 90%x3, 95%x2
2) Front squat: 60%x5, 65%x5, 70%x5x2 sets.

Work Capacity:
1) Complete AMRAP in 12 minutes of:
-Row 2,000m
-hang clean (205#/135#)
*The 2,000m row is a buy in. The remainder of the 12 minutes is accumulating as many hang cleans as possible.

Core:
1) Max duration weighted plank hold (45#/25#)



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