Crossfit WOD

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Get a friend/family member fit and healthy for 2012!
Crossfit Dublin 101 christmas gift voucher’s available for CFD Members.
Normal price of Crossfit 101 €200, CFD Member price €150.

Next available crossfit 101′s
Blackrock 3rd of January 2012 @ 7.30pm 5 of 8 spaces available
City Centre 3rd of January 2012 @ 6.30pm 3 of 8 spaces available

German Volume back Squats:
10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM,DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced athletes: 7 Sets of 7 Reps @ 40×1; 2 Min Rest between sets @ 70-75% of 1RM

Workout of the day:
For time:
In a team of 3 complete 4500m row

“The best way to make your dreams come true is to wake up.”
Paul Valery

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