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06.17.2013 [monday]

Max-Effort Lift:  20:00 Front Squat
                  warm up: 10@bar, 8-10@45%, 5-10@65%
                  work: 5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
WOD:  3 RFT:
      400m Run
      15 Air Squats
      15 Box Jumps 24/20"
      15 Air Squats
Posterior Chain Development: Sumo Deadlifts 3x12
Assistant Movement: Back Squat pause (3 seconds)
                    2x max reps @ 60%
Midline: Reverse Hyper 3x15

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