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10/3/14

2
Oct

10/3/14

Reminder that Saturday October 4th is our One Year Anniversary WOD. Hope to see everyone there!

Warm-up:

200m run, then 2rds of :

10 BB back rack step, 10 BB good morning, 10 spiderman

Strength:

Front squat 10×60% 10×65% 10×70%

WOD:
5 Reverse burpee lateral bar hop

10 Deadlift @ 75-80%

15 HSPU

20 Box jump (24/20)

25 Ring dip

20 Box jump

15 HSPU

10 Deadlift

5 Reverse burpee lateral bar hop