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Monday November 21, 2011

WOD: 21-18-15-12-9-6-3

HSPU

Burpee

Sellout: 3x 1min on: 1min off

Fire Hose Shake

Tuesday November 22, 2011

WOD: 5 Rounds

10 Box Jumps 30/24 (on) step-off to Jump over another box

Immediately followed by

5 Back Squats @ 85%

Sellout: Lunge to the Crack and Back 95/65

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