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6-12-2012

Better late than never….
Sorry for the late post guys, been a busy last couple days!!

SWOD- Weighted pull-ups 3 x max reps
               pull-up negatives 2 x 3
 
WOD-    4 rounds:
             {dot drills}
             400m run
            6 dumbbell burpees
            rest 1 minute
 
XTRA- 3 x 10 reverse hyper

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