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WOD 4/25/11

5 Rounds:

5x Power Clean
10x Front Squat
5x Push Jerk
10x Push ups

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WOD 9/29/16

Deadlift 3,3,3,3,3,3
Then: 3 Rounds:
10x Hollow Rocks
10x Leg Lifts
10x Iso Ab to Plank
10 sec Hollow Hold
1 minute rest
METCON ONLY:
400m
25x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank
400m
20x Deadlift/ 10x Hollow Rocks/10x Iso Ab to Plank
400m
15x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank
400m
10x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank
400m
5x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank
400m

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CrossFit Weightlifting Advanced Trainer Course, November 19 and 20, 2016

CrossFit Journal: The Performance-Based Lifestyle Resource

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Monrovia, CA 91016

626-487-3582

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