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I did this WOD yesterday at Aviator CrossFit just down the road from LAX. Last WOD before flying back to NZ…

WOD 1
Mile run for time (4 x 400m)

Rest till clock gets to 15min, then

WOD 2

‘Grace’

30 Clean and Jerk (60/40)

7 min time cap, 4 min rest after the cap, then

WOD 3

‘Fran’

  • Thruster(42.5/30)
  • Pull Up

21, 15, 9 reps

2014-08-06