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Friday 2/7/14: CrossFit CSA WOD

warm-up

general + shoulders, tricep and lat mobility

 

strength

Push Press Hell

(2-3 in a group)

~60% 3setsx3reps with :30sec HOLD between each set of 3reps

~70% 3setsx2reps with :30sec HOLD

~80% 3setsx1rep with :30sec HOLD

*1 person does all 3sets at 1 weight, then the next person goes

** HOLD is with bar held on shoulders in “rack” position

 

wod

21-15-9

sumo deadlift hi pull 95/65

OH squats

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