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Sunday, December 14, 2014

Saturday, December 20, 2014

A. Back Squat
 Advanced/intermediate: Take 10 minutes to work up to a heavy triple and then do 3 more sets at that weight. I want a tempo of 00x1 to be used. Remember to follow the tempo in your warm up.
Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

 B. Practice Handwalking

C. 5 Rounds for Time:
12 burpees
12 chest to bar kipping pull ups
9 burpees
5 strict hspu
4 burpees

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