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CrossFit WOD

IMG_1554For time:
Men -135 lbs./Women -95 lbs.

10 Squat Cleans   [wmv][mov]
    50 GHD Situps [wmv][mov]
8 Squat Cleans
    40 GHD Situps
6 Squat Cleans
    30 GHD Situps

4 Squat Cleans
    20 GHD Situps
2 Squat Cleans
   10 GHD Situps

If you haven't done many GHD situps or are ruined from last Saturday's GHD workout, use the AbMat!!

Compare to Oct 2009 and Oct 2008

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Strength Focus:  Dynamic Effort Bench – 8×3 (50-65% of 1RM)
Use bands or chains.

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Nuts and Bolts Session #1 – Squats

Skill and refinement on positions for Squat, Overhead Squat, Front Squat, Back Squat

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