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September 2013

130930 Monday

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Day 1WOD 130930 time domain – 10:00movements:250m row (and/or 200m run depending on time of day and your safety)15 hrb30 double unders (90 singles)objective:use the 10:00 time domain to accumulate as much work as possible of the movements listed above… treating it as a warm-up, not as a WOD.  Your tempo should allow you to

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130927 Friday

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Day 5WOD 130927 partner-up: lunges/burpeesAMRAP for 5:00 of:50’ walking lunges – athlete 1burpees (no hand release!) – athlete 2-athletes switch every 50’ 10:00 to establish barbell wt. for EMOM EMOM for 20:00 of:0, 2, 4, 6, 8, 10, 12, 14, 16, 18 – 3 unbroken hang snatch… barbell wt. remains constant1, 3, 5, 7, 9,

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