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Monday January 31, 2011

Nemo placed 5th overall in the Pups Division.-GREAT WORK!

Power: 3x3

Clean @ 87%

WOD: 10-8-6-4-2

FS 95/65 to Split Jerk-NO DROP

Rest 60 Seconds after each set  

Great work also done @ the 15k. How many of you thought you'd run 9+ miles before Feb?                                           

Tuesday February 1, 2011

Interval Row: 2x(500, 300, 100)

After 500s: 25 push-ups, 300s: 15 supine row w/ feet on box, 100s: 10 Back Ext

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