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Friday December 9, 2011

WOD:

1 Clean*

2 Front Squats

1 Jerk

Repeat until failure

*Start @ 70% Max C&J and increase by 5% each cycle. End @ 90%

Saturday December 10, 2011

WOD: 12 min AMRAP

2 Muscle Ups

5 OHS @ 1/2 BW

Sellout: 2x10

Standing DB Lateral Raise 25ea/12ea

Band Triceps Ext

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