WMG

CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 Nov 2014

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Trigger/Warm-up/Mobilise/Activate

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WU – Bar drills Clean & Split Jerk

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High Hang Clean & Split Jerk

2-2-2-2-2-2 (work up to a heavy load with perfect form)

Score = Max Load

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Then

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“Fran’s Ugly Sister” – 10 rounds of:

5 Thrusters (43 kg / 30 kg)

5 BB Facing Burpees

5 C2B Pull-up’s

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Time cap = 15 min

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Score = Time or Time Cap plus 1 sec/rep missed

Record this Benchmark WOD Score!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Some 500m runs and a few box jumps to end the evening class.