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            WOD 12:01:14 Power Clean to Max, 20 min time limit AMRAP: 10:00 Ball Slam: 7 (#30/#20) American Swing: 14 (32/24kg) Air Squat: 21 Cooldown

              Monday Workout:  Back Squat 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set) Metabolic Conditioning Workout: “Small Sprocket” – As many rounds as possible in 12 minutes. 15 dumbbell thrusters (Advanced: 45

              Front-Squat, 5×3 Pull-Ups, 5-5-5-5-5 OTMx20 Minutes ODD Min 5-10-5 Shuttle Run! EVEN Min;! 7 KB-Swing!  

                          Power Clean 5×3 (add 2.5 lbs to last workout)” “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (sub Jumping Pull-ups) 10 Push-ups 15 Squats Cool down &#

WOD:11/3/2014 ( scale appropriately) Strength Squat 3×5 Bench 3×5 Complete 3 rounds for time: 50 lbs DB Thrusters – 15 reps 30 lbs Ball Slams- 15 reps Burpees – 15 reps Double Unders – 15 reps Cool down – 5 Minutes walking

          WOD:10:30:2014 (Halloween WOD) please feel free to dress up in the costume. 3X5 Strict Press (Work up to Heavy 5RM)  Rest Five minutes and prepare for transition into Met-Con session. Complete as many rounds of the following as possible in 12 minutes

              A. Five sets of: Deadlift x 4-6 reps (moderately heavy) Rest 20 seconds Ring Push-Ups x max reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15

Today’s WOD  Warm- up (coaches’ choices) Deadlift Preparation and Mechanics Work up to Heavy but not maximal 5 Rep Deadlift. Rest five minutes, then followed by 21/15/9 225#/135# Deadlift followed by 20 yard Bear Crawl after each set of deadlifts. For time. #= pounds

Rest Day. For the Crossfit program at Dogtown Athletic we will use Sunday as our rest day. Use this day to mobilize, stretch, plan your week, especially your nutrition choices. Nutrition Preparation. * Ensure that you have quality foods prepared in the appropriate quantities to fuel y