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12-20-2012

In case you didn’t hear, Paula made it through surgery safe and sound!  They removed the torn meniscus and said that the rest is good and healthy, so she should have a good and fast recovery!  Can’t wait to see you Paula!!
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SWOD- 1A) Snatch High Pull 5×5 rest :30
                       (Work up to a heavy weight)
               1B) Pendlay Row 5×8-12 rest :45
     (This is a super-set.  Complete 5 hi-pulls, rest :30 seconds, complete 8-12 pendlay rows with same bar, rest :45)
               2) DB reverse fly 5×8-12
 
WOD- Complete with a running clock to keep track of rest time, but this is NOT for time.
               *Row 500m @ 1:40/500m (male) – 2:00/500m (female)    rest :45
               *A) DB front raise 3×8-10  rest :30
               *B) DB lateral raise 3×8-10  rest :30
               *300 single unders or 60 double unders
               *A) Supine ring rows 3x max rep  rest :45
               *B) Single arm DB rows 3×8-12  rest :45
 
Midline- GHD sit ups 3×12
 

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