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WOD Archive - November 2014

Tuesday August 16 2005
My labrador retriever, Rocky, is enjoying being a surf dog at the burgener pool!!! after hard workouts we feel the pool is a great way to recover. if one does not have a pool, then a cold bath or shower is the next best thing!!

drom warm up 5 min

1. 2 pos cleans: work up to 75% for 5 sets.

rest 10 minutes

2 rack jerks behind neck: work up to a heavy single. while going up do no more than 2 reps initially then only 1 rep.

rest 10 minutes

3. back sqt: work up to (80%x5, 90%x1)4 here you work up to 80% and do 5 reps with the wt., then load the bar to 90% and do 1 rep. back down to 80% x 5, then 90% x 1 for 4 rounds!! enjoy!!!

4. back and abs, your choice!!

stretch!! finish with a cool bath, shower or pool.



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