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1/7/12

 

Warm-up

Row 1,000 Meters

10 PVC Passovers

10 PVC Around the Worlds

10 Groiners (5 sec. hold)

10 Down dog to Cobra

3 Rounds Empty Bar

10 Deadlifts/8 Hang Power Cleans/6 Front Squats

WOD

1 Minute Max Clean & Jerks

1 Minute Max Burpees

1 Minute Max Calories Row

Advanced. Rest 8 Minutes X 3 Rounds.

Novice. Rest 3 Minutes X 5 Rounds.

Midline Stability

Barbell Rollouts 3 X 10

 

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