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W.O.D. Monday 7-1-2013 – CrossFit 2232
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1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Monday 7-1-2013

"Strengthen Your Brothers"

W.O.D. Monday 7-1-2013

Zi6_1259For warm up:
3 rounds of –
30 calorie row
10 sit-ups/ghds/leg lifts/K2E
5 squat jumps-land in squat
10 swings
5 rollouts/forward rolls

3 min banded shoulder rotation and pull aparts

WOD – For Time:
100 ground to overhead 53/35 KB

This can be snatch/clean and press/jerk with or without squat.

SWOD – 3×2 @ 80-85%1RM, 3×1 @ 90+% 1RM**
Squat Clean Thruster
**not at the sacrifice of form. Catch should be clean and high.

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