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08.19.2013 [monday]

[slideshow]
Skills & Drills:  30/20/30
Max-Effort Lift:  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: 1 minute STATIONS! x2 w/ :30 rest between stations
     Slam Balls
     Row for Calories
     GTO 45/25#
     Rope Climbs/Lowers
     Tire Flips
     Double Unders
Posterior Chain Development: Reverse Hyper 3x15

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