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CrossFit Coquitlam WOD – October 2, 2013

Warm-Up
Light 10 minute jog (1 km nice and light)
followed by mobility work focusing on hamstrings, glutes, quads and hip flexors

Strength
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift

WOD
Every four minutes, on the four minutes, for a total of six rounds, complete the following as quickly as possible:
3 X Deadlift (use approximately 85% of your 1-RM)
12 Burpees
50 Double Unders (3:1 exchange rate today)
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

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