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Thursday 12/5/13: CrossFit CSA WOD

Let’s get Stronger! Move the following movements, giving max effort.

35 minutes to work through ALL sets. You will have to MOVE to get it done well. HAVE FUN KIDS!

1) Pendlay Barbell Row heavy 4 sets of 10

2) Weighted Push-ups or Dips 4 sets to failure

3) Heavy indoor Sled push 4 sets of across gym floor AND back, OR Dumbell Walking lunges 5 sets of 10-16 steps

4) GHD sit-ups (weighted if necessary) 4 sets of 10-15

5)  Dumbell lateral Shoulder Raise 5 sets of 10-15

*Work through the sequence or attack one movements’ sets, either way will work. Be prepared, however, its a high volume of training.

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