1/17/2013

16
Jan

1/17/2013

Strength
Deadlift
1×10 @ Bar
2×5 @ 30-60%
2×5 @ 70%
1x max reps @ 70%
or establish 1RM

WOD
9m AMRAP
Minutes 0-3: 30s on, 30s rest Row
Minutes 4-6: 30s on, 30s rest Airdyne
Minutes 7-9: 30s on, 30s rest Burpees

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