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08.01.2014

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photo-2Tomorrow (Saturday) Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Boat Race” 
3 rounds, each for time of
Row 500m
Run 400m
Rest 3:00

Notes: This WOD is courtesy of CFNE. Rest 3:00 in between each round.

Post times to comments.

Skill Development
GOAT Work (weaknesses), mobilize, and prepare for next week!

Samy Daghir

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