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130112 Day 6

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Day 6
WOD 130112

7:30-8:30, WOD
8:30-9:30, Intro Session
9:30-10:30, Basic Training
10:45-12:00, WOD
12:00-2:00, Competition Training

5 rounds of:
1:00 – 10 ghd sit-ups + max effort jump rope
1:00 – rest

@ 10:00…
AMRAP in 5:00 of:
5 thrusters
5 pull-ups

L1 – 75/45, assisted or rx'd pull-ups
L2 – 95/65, rx'd pull-ups
SK – 135/95, muscle-ups/ctb pull-ups

 

 

 

Aug 4 2012 030

 
IMG00738-20130112-1200

 

 

 

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