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Thursday December 22, 1016

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD

Deadlift – 2 x 4 ^ > 2 x 2^ > 2 x 1^ (25 min)

WOD

7 x 7 of each (20 sec. rest between each exercise)
Pendlay Row (95/65)
Sumo Deadlift High Pull (95/65)
Push Press (95/65)

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