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#TBT Mobility class 2013

THURSDAY

WOD

7 rounds, each for time, of:
10/8 Calorie sprint (Row)
8 Thrusters, 95/65
6 Power Snatch, 95/65
4 Bar Facing Burpees
– rest 2 minutes between rounds

STRENGTH

20 Squat Cleans for time

1 X 20 @ 75%

ACCESSORY WORK

A. 3 x 10 Bench Press (same grip as Strict Press)
B. 4 x 8 Barbell Bent Over Rows
C. 3 x max reps Matador dips

BASEFIT

WOD

7 rounds for Repetitions of:
1 minute of DB Snatch, alternating
1 minute of Toes to Bar
1 minute of Burpee w/ 12′ jump to bar
– rest 1 minute between rounds

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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