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Renegade

17
Jan

Renegade

Check out the DUKE ROTC RANGER CHALLENGE TEAM in the CrossFit Journal  

WOD for Monday 011810 — Click Here For Today’s Schedule
Front Squats
5 reps @ 55%
5 reps @ 65%
5 reps @ 70%
5 reps @ 80%
5 repst @ 85% (max effort for the day)
–Rest–
AMRAP in 12 minutes of:
6 1-arm DB Snatch – Right Arm (35/22)
6 1-arm DB Snatch – Left Arm (35/22)
6 Renegade Row – Right Arm (35/22)
6 Renegade Row – Left Arm (35/22) 

Video of Renegade Rows:  http://vimeo.com/2816128

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Choose a weight that will allow for proper movement execution and minimal rest in order to optimize power output and intensity.     

UPCOMING EVENTS
Olympic Weightlifting Seminar — February 21st
Gymnastics Seminar with Beast Skills — March 13th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)

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