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12/14/15

December 13th, 2015

Strength:

FSQ

2 X 5 @ 50% of 1 rm, 90 sec rest

  • Set bar at regular height

6 X 1, 90 sec rest

  • Set bar 3-4 inches above where you sit at  the bottom of your squat
  • Go up in weight each set
  • goal is to achieve HAP

 

WOD:

“Fran” (10 min cap)

21-15-9

Thrusters (95/65)

Pull ups

 

rest 5 min

 

Tabata

:20/10 X 8

Dips

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