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WORKOUT OF THE DAY

Saturday 07132013

By Adam MurphyNo comments yet

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Sport WOD
FS x 5 every 3:00 x 4 sets
Record average load
(all 4 sets should be working sets)
No misses!
Starting load should be at least 75-80% of 1RM

then
Quadzilla
As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 then drop, 4 then drop, 5 then drop, start back at 1.
Goal is a solid 3+ rounds. If you get 5 rounds load was probably a bit light, 2 rounds a bit heavy.
L1: 105w, 155m
L2: 95w, 135m
L3: 75w-115m
If your max clean is 165# plus for Women, 260# plus Men consider scaling up to: 115w, 175m goal is still that 3+ rounds!
Compare to: http://crossfitoldtown.com/quadzilla-returns/

Fitness WOD
30min Time Cap
10 Rds
10 Burpees
10 DB Thrusters
10 Jumping Lunge
***Every 5mins Run 400m***

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