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130916 Monday

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Day 1
WOD 130916

strength:  back squats
5 heavy singles
-run 400m after your 5th set

2:00 challenge:
5 kb swings – 24kg/16kg
5 hrb

WOD…
3 rounds for time of:
1 rope ascent – 15’
9 hang power cleans
15 k2e
9 shoulder 2 oh

L1 – 95/65, 6 plank ascents (if you cannot climb the rope)
L2 – 115/75, 6 plank ascents (if you cannot climb the rope)
Rx’d – 135/95
SK – 165/115

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