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Thursday 05Dec13

A.  Front rack reverse lunge step x3/side x 3 sets, rest 2 minutes
B.  Snatch balance x 1 + oHS x 2 x 8 sets *building per set, rest 60 seconds
C.  DB bent over row x 6/side x 3, rest 60 seconds
+
10 minute amrap @ 80%
200m row
2 TGU/ arm, 24kg
30m BB OH walk @ 155#
-rest 6 miniutes-
10 minute amrap @ 90%
200m row
8 kb swings (shoulder height only), 32kg
5 box jumps w/ step down, 24″
3 HSPU
-rest 6 minutes-
10 minute amrap
15 cal on aD
5 CTB pull usp
7 HR push ups
9 jump squats
RESULTS:
A. 205-215-235. Felt Great.
B. 165-200.  Felt Great.
C. 90#. Heaviest I own.
D. 3+row, 5+row+8 swings, 6+AD+5 CTB.  The third one killed me.  No lungs.

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