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08.12.2013 [monday]

Skills & Drills:  30/20/30
Max-Effort Lift:  Front Squat
                  warm up: 10@bar, 8-10@40%, 5-10@60%
                  work: 3@70%, 3@80%, 3+@90%
                  back off: 10@50-60%
WOD: AMRAP in 10:00
     8 T2B
     12 Thrusters 95/65#
     16 Double Unders/ 50 Single Unders
Posterior Chain Development: Romanian Dead lift (RDL) 3x12
We will only have the 9am class this Saturday!
As we get busier each week, it is very important to remember to register for the classes you want to attend! :)

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