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Wednesday 6-4-2014

31
May

Wednesday 6-4-2014

Workout of the Day
Warm up to include: 250 meter run for time
then
Pause Deadlift
4 x 3 @9 RPE
-Pause above knee both ways
Alternate
Gymnastic Skill of Choice
4 x ME
-Follow each set with 3 Skin the Cat progession
then
WOD
15 Minute Time Cap
Competition: 4 Rounds. Run 400 meters, 5 Deadlift, 5 Hang Power Cleans, 5 Front Squat, 5 STOH #165/#103
Sport: 4 Rounds, Run 250 meters, 5 Deadlift, 7 Barbell Push-ups, 9 Barbell Burpees, 11 TTB #185/#123
Performance: 4 Rounds, Run 250 meters, 5 Deadlift, 7 Push-ups, 9 Barbell Burpees, 11 V-ups #135/#83

Post your scores to the Whiteboard.

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