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02.07.2014

fridayHappy Friday!! [slideshow]

WARM-UP: 1.) 3:00 AMRAP
             5 DB Press
             5 DB Single Arm Row
             5/5 External Rotation
         2.) 3 Rounds:
             5 Good Mornings
             5 Deadlifts
             5 Push Jerk
STRENGTH:  10:00 to hit a heavy 5RM Deadlift
WOD: 15-12-9-6-3:
     Kb Swing (Russian) 70/53#
     Push Ups
     Push Jerk 115/95#

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