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December 2012

121203 Day 1

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Day 1WOD 121203 Warm-up Skills & Drills:med ball clean and jerk 5 rounds of:1:00 – 5 wall ball – 20/14 @ 10' target + 5 kb swings – 32kg/24kg + 5 burpees + max effort double unders1:00 – restgoal = double unders remain within 5-8 reps of round 1 @ 10:00…AMRAP in 12:00 of10 clean […]

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121201 Day 6

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Day 6WOD 121201 7:30-8:30, WOD 8:30-9:30, Intro Session 9:30-10:30, Basic Training 10:30-12:00, WOD 12:00-2:00, Competition Training AMRAP in 8:00 of:12 thrusters – 95/6550 double unders (20 attempts) rest 2:00 @ 10:00…8 rounds of tabata t2b or abmat sit-ups       crossfit.com

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