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07.22.2013 [monday]

Check out what we did over the weekend: [slideshow] just a few renovations :)
Skills & Drills: 30/20/30
                 1x10 Banded Squats (5 sec hold at bottom)
Max-Effort Lift:  Back Squat
                  warm-up: 10@bar, 8-10@45%, 5-10@65%
                  work:  5@75%, 3@85%, 1+@95%
                  back off: 10@50-60%
WOD:  Every 2:00 for 10:00
      8 Deadlifts
      6 Power Cleans
      4 Front Squats
      2 S2O (shoulder to overhead)
     *add weight each round
Midline:  Tabata Planks/Supermans (reps)

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