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Wednesday November 30, 2011

WOD:10min AMRAP

Ground to Overhead BW/ 2/3BW

-Athletes MUST re-set position each rep

-WU is included in 10min window

-Only reps at "wod weight" count toward total

Sellout: 5x: repeat every 2min

100yd Sprints

Thursday December 1, 2011

Strength: 2-2-2-2

Bench @ 90%

Following each set:

5 Dips

10 Plate Raises 45/25

15 Push-ups

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