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110211

2/11/2011

 
Friday

Warm Up:
3 rounds

5 burpees
5 muscle up rows
5 ring dips

Burgener:
Hang Power Clean
3-3-3

WOD: "Rankel"
AMRAP of 20 minutes

6 Deadlifts 225/155lbs
7 Burpee Pullups
10 KB swings 2 pood/1.5 pood
200m run

Kristan Clever 7 rounds +10kb swings, Josh Everett 7 rounds + 2 KB swings, Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing)


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