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October 21 2013

CFO WOD:
400m run
21 press 95/65
400m run
15 push press 135/95
400m run
9 push jerk 155/125
400m run
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Strength:
Squat 5,3 @+20 of 20RM
Max reps @ -40 OF 20 RM

WOD:
5 rounds
Max rep STO 135/95 15 sec
45 sec rest
Max rep strict pull up 15 sec
45 sec rest
Max rep burpee 15 sec
45 sec rest

October 20, 2013 | WODs | Comments Off on October 21 2013

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