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December 3rd 2012 Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

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Buy In:
Mobility work

Lift:
Power Snatch 5RM

Workout of the Day:
“Filthy Fifty”
50 Box Jump 24/20
50 Jumping pull ups
50 KB swings @ 16kg
50 walking lunges / leg
50 Knees to elbows
50 push press @ 45#
50 supermans
50 wall ball 20/14
50 burpees
50 double unders

Stimulus:
Strength Endurance

Cash Out:
Stretch

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