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Saturday 14Dec13

For time:
500m row
20 C&j @ 95
20 cTB pull ups
500m row
RESULTS:
6:17
–REST 2 HOURS (taught class)–
A.  RDL x 4/side x 3 sets, rest 60 seconds
B.  BB back rack reverse lunge steps x 3/side x 3 sets, rat 60 seconds bt. legs
+
10 minute amrap
200m row
1 TGU/side 2 70#
10m Bb front rack walking lunge @ 135#
-rest 6 minutes-
10 minute amrap
20 cal on AD
5 HSPU
50 double unders
-rest 6 minutes-
1 minute on AD @ 70%
1 minute on rower @ 70%
1 minute plank hold
x4 rounds
RESULTS:
A. 155-175
B. 245-255-265
C. 4+Row
5
not sure of time.  averaged 1:52 on rows and 240-270 watts on AD

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