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October 12, 2017

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WOD 13/10/17

October 12, 2017

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WOD 11/10/17

October 11, 2017

STRENGTH

1) Deadlift: Work up to a heavy triple. Rest 2-3:00
2a) Weighted pull up 3 x 6-8 
2b) Ab wheel 3 x 8-10 Rest 1:00

CONDITIONING

3 RFT:

15 KB swing
400m ski-erg

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