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Friday September 30, 2011

Click the Pic for Full Podcast

Max Rep: Pick 2

2min Push-ups

2min Sit-ups

2x Deadhang Pull-ups

Time Trial: Pick 1

1 mile Run for Time

Row 1500m

Saturday October 1, 2011

Pick 1:

WOD: 9-7-5

“Amanda”

Muscle-up

Snatch 135/95

~OR~

Hero WOD: 21-15-9

"JT"

HSPU

Ring dips

Push-ups

Sunday October 2, 2011

Amnesty

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