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SATURDAY, NOVEMBER 29, 2014

Workout of the Day: Sunday 8-5-2012

Advanced WOD: 2012 Reebok CrossFit Games Chipper

For time: (one bar)
155 pound Overhead squat, 10 reps (155/105)
10 Box jump overs, 24″ box (24/20)
135 pound Thruster, 10 reps (135/95)
205 pound Power clean, 10 reps (205/135)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24″ box
155 pound Overhead squat, 10 reps

 

Regular WOD: Complete for time, split up anyway:

  • Row 1000m
  • Run 800m
  • 50 Power Cleans (135/95)
  • 100 Sit Ups
  • 100 Box Jumps (24/20)





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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