FRIDAY 11.7.14 | CrossFit Old 4th Ward

FRIDAY 11.7.14

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WOD
FRIDAY 11.7.14

FRIDAY 11.7.14

Strength

Shoulder press: 10 x 3 @ 60%
Rest 30 seconds between sets

Accessory

Work: 50 GHD sit ups [weighted if possible]
50 back extensions [weighted if possible]

WOD

21-15-9 reps for time: 
Bench press [70%]
Burpees 

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