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Friday – 160819

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×10 @ 65% of 1RM *Alt w/5×10 Bent Over Rows WOD 25-20-15-10-5 Push ups MBC 20/14 200 meter walk with 135/95 on back after each round

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Friday – 160708

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 10-1…

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Wednesday – 160629

Warmup Spealler Warmup CrossFit Warmup Endurance Run 200 – 400 – 600 – 800 Rest 90 seconds between Compare to 160622 WOD 3 Rounds 25 x (MBC + Wall Ball 20/14) 100 Double Unders

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