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Wednesday, March 11, 2015

4 Rounds Front squat x 4 reps (1 from fail) Rest 20 seconds Farmers Carry x 40m Rest 20 seconds Sit Ups x 20 Rest 2 minutes Metcon 15 minute AMRAP 10 DB hang clean 10 DB Thruster at the top of each minute sprint 40m Continue reading

Monday, March 9, 2015

4 rounds Dead Lift x 5 reps (1 from fail) Rest 20 seconds Rope Climb x 3(legless if possible) Rest 20 seconds Toes to Bar x 10 (strict) Rest 2 minutes Metcon 6 rounds for time 200m run 10 Russian KB Swings(70/53) immediately upon finishing 6th round preform 100 double unders time stops at the completion of DU’s Continue reading

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