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Monday, January 24, 2011

Warm Up:
5 Rounds
20 Double Unders
10 GHD Situps 
10 Back Extensions


STRENGTH: 
Jerk 84% x 3 x 3 
Weighted Ring dips 
5 With 50lb 2 sets 


METCON:

On the minute, every minute for 15 minutes:
2 reps of deadlift (@80-85 of 1RM)
5 Burpeez - 1 Foot reach above.
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