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130923 Monday

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Day 1
WOD 130923

strength:  thrusters
5 heavy singles (squat clean thrusters are acceptable… no racks please)
-perform 5 hrb after each set
-complete workload in ~12minutes

WOD…
5 rounds for time of:
12 thrusters
9 hrbbj – 24”/20”
5 pull-ups

L1 – 75/45, modified pull-ups
L2 – 95/65, modified or rx’d pull-ups
Rx’d – 115/75, ctb pull-ups
SK – 135/95, bar muscle-ups

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