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9.10.15

9
Sep

9.10.15

Warm-up

Coaches Choice

Strength/Skill

None

METCON

50 Pull Ups

400 M Run

50 KBS 53/35#

400 M Run

50 Thrusters 75/55#

400 M Run

Extra Work

gymnastic

5 Rounds for TIme:

7 Muscle Ups

21 Burpees

olympic

BS: 10 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 3 @ 90%, 4 @ 85%, 2 @ 90% , 4 @ 85%, 2 @ 95%

Bench Press: 3×8 @ up to 8RM, -10% of 8RM for 2×8

Bent Over Row: 5×15

Core

150 Ab Mat Sit-ups For Time

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