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Tuesday September 7, 2010

Strength:

3x3 Shoulder to OH 1@70%,80%,90%

2x5 OHS @ 75%

Sellout

2x20 Ring Dips & GHD Sit-ups

Wednesday September 8, 2010

Post-wedding, Post-WOD, Pre-puke

Strength:

Front Squat 4x2 @ 80%

WOD: 7 rounds: NO Time Component

Weighted tire run w/ harness 35/25

10 Air squats

5 Burpees

Rest is equal to the time is takes to cycle through your group

Tony and Jon pulling weight like a monster truck

Endurance: ALL OUT

work:rest-3:2, 2:2, 1:2, 4:2 5:2

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