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Wednesday September 22, 2010

Rachel and buddies @ WD

Strength:

Bench 2x4 @ 80%, 1x2 @ 95%

KBS 3x10 Heavy

4x Tire drag- release- 2 sprint

Sell-out: In Order

1 min each

Box Jump

Press

Squat Jump

Squat Hold bottom position w/ feet ll not \/

Endurance:

2x2 min, 2x1 min, 2x45 sec, 2x30 sec, 2x15 sec, Done

Thursday September 23, 2010

WOD: 10 min AMRAP

5 FS 155/105

10 Tuck Jumps

Sell-out:

1x400m Row

1x800m Run

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