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W.O.D. Monday 4-14-2014

"Strengthen Your Brothers"

W.O.D. Monday 4-14-2014

Excited to start another week of CrossFit and see what everyone is capable of. Let’s begin with the good stuff.

Front Squat Volcano –
Work up in weight in reps of three. Do this until three reps can no longer be completed. Then perform twos and then perform ones. All of this with increasing weight. Volume plus max effort = greatness.

Then we are;

“Hanging with Elizabeth”
21-15-9
Squat Cleans (from the hang) @135/95
Ring dips

Silverback 15-12-9 @ 185/115

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