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Wednesday, October 8th, 2014

0

ALL LEVELS

A. Deadlift
5X5reps

B. For Time
1 Lap
21 Burpee Step Downs
1 Lap
15 Burpee Step Downs
1 Lap
9 Burpee Step Downs
1 Lap
3 Burpee Step Downs
1 Lap

ADVANCED

A. Deadlift
5X5reps

B. For Time
1 Lap
21 Burpee Box Jumps
1 Lap
15 Burpee Box Jumps
1 Lap
9 Burpee Box Jumps
1 Lap
3 Burpee Box Jumps
1 Lap

WEIGHTLIFTING

Clean Pull w/ pause below Knee [% of CJ] 90%/3×3

Clean Grip Front Sotts Press
5X5

Push Press [% of CJ] 60%/5X4

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