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WOD – Thursday, February 24, 2011

23
Feb

WOD – Thursday, February 24, 2011

Warm-up:

400m
50 x DU’s
10 x Box Jump
20 x clean and jerk 50% your max

Skill: Burpee / Squat Clean (watch video below)

WOD:

“The Bussard”

21 – 15 – 9

Burpee / Squat Clean – 165#/115# -RX      115#/75#  -Scaled  (pick one)

push up  – with hand release off floor, stiff back no worm motion

row or run 200m (just one of these each round)

Post time to comments.

Three’s Company Movement Standards from CrossFit Dahlonega on Vimeo.

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