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07.19.2013 [friday]

Supposedly the heat wave is over after today...We'll see about that come tomorrow.  But either way I hope you all kept yourselves and your family well hydrated this week.  An ounce of water per pound of bodyweight isa good starting point to keep fluid levels high.
With that said, let's pick up some heavy stuff!
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Explosive: 6 3-cone shuttle sprints
Oly: Snatch 6x2 OT1/2M @ 70%
     C+J 6x2 OT3/4M @ 70%
Max-Effort Lift: DeadLift
                 Warm-up: 10 @ Bar
                          8-10 @ 40%
                          5-10 @ 60%
                 Work:  3@70%, 3@80%, 3+@90%
                 Back off: 10@50-60%
WOD:  3 RFT:
      8 Overhead walking lunges (with barbell) 95/65#
      400m Run

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