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Crossfit Coquitlam WOD – August 8 2013

jeevan

Warmup
1 KM Run (End of the cul-du-sac) and back

Strength
Four sets of:
6 – 8 Bulgarian Split Squat (attempt a 4 second negative each rep. Up quick)
Rest 90 seconds

10 Minutes preparing for WOD

WOD
Three sets for max reps of:
60 seconds of Hang Power Clean (Rack every rep. No droopy elbows. Full extention of hips as well)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(RX Weights 95/65. Scale up or down as you see fit.)

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