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Tuesday December 13, 2016

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(Practice / Lactate Threshold 8-12 min)
Warm-up (15 min)

SOD

Back Squats 5 x 5^ AND Tubing back flies 3 x 15 (light bands) (22 min)

WOD

3 min on 1 min off for 3 rounds (11 min total)

10 Russian KBS (53/35)
8 Goblet Squats(53/35)
6 Renegade Rows (wt = athletes choice) (1 push-up > row arm 1 > row arm 2 = 1 rep)

 

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