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9/19/14

September 18th, 2014

Strength:

OHS 7X1

90 sec rest of the following

Do five reps at 50% or previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

 

For Completion

30 GHD situps

30 GHD extensions

10 muscle ups/muscle up progressions

30 ball slams HAP

30 cal air dyne

100 double unders/300 singles

30 HSPUs

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