WOD

Friday 11282014

10 DB Floor Press
08 ½ TGUps
06 Weighted Sit-ups
12 Minutes
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Thursday 11272014

Row 2,000
Rest 3 minutes
Isabel
30 Snatches
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WIRN Supplemental

CFJ – Beginners Guide to CF
http://library.crossfit.com/free/pdf/26_04_Beginners_Guide.pdf
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Tuesday 11252014

Overhead Squats
2-2-2-2-2-2-2

Row 1500
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Monday 11242014

100 RKB Swings
75 Lunges
50 KB DL release/ Catch
24 Snatches
800 meter Run

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Saturday 11222014

Sham
7 rounds for time of:
11 body-weight Deadlifts
100-meter sprint
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Friday 11212014

50 – 40 – 30 – 20 – 10
AKB Swings
Sit ups
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Thursday 11202014

Dumbbell Grace
30 Clean and Jerk for Time
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