FRIDAY 10.3.14 | CrossFit Old 4th Ward

FRIDAY 10.3.14

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WOD
FRIDAY 10.3.14

FRIDAY 10.3.14

Strength

Banded shoulder press: 10 x 3 @ 55% + 25%
Rest 30 seconds between sets

Accessory 

Goat work [12 mins]

WOD

For time: 
20 hang power snatches 135/95 (70%)
5 behind the neck push press
15 hang power snatches
10 BTN push press
10 hang power snatches
15 BTN push press
5 hang power snatches
20 BTN push press
2*n burpees

N = number of times the bar is dropped 

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