45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Day

October 8, 2015

Friday WOD

Complete the following for time: 800 m run 50 power snatches 75/55 50 pull ups 50 overhead squats 75/55 rest then remainder of class work on the full snatch from above the knee
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Thursday

7 x 2 Snatch grip deficit deadlifts* (stand on a 45lb plate) focus is on form, not for a max * 8 hip extensions or 8 hyper reverse after each set rest then Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts supine...
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