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Thursday, 12/5/13

4
Dec

Thursday, 12/5/13

Crossfit-The-Snatch

Strength:

Snatch 
5 x 1, from the knees heavy

WOD:

30-25-20-15-10-5 rep for time of:
Wall Balls, 20/14
Burpees

Goat Training
Pick two of the following, base on greatest weakness…
A.  Box Jumps
For time:  10 x 12 unbroken Reps – you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

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