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January 28, 2013

January 26th

8 A.M. SQUAT CLASS

Front Squat

    5 @ 40%

    5 @ 50%

    3 @ 70%

    3 @ 80%

    1 @ 90%

    1 @ PR + 5 lbs.

    1 @ PR + 10 lbs. (if prior lift successful)

--------------------------------------------------------------------

9 A.M. CLASS PARTNER WOD

For time complete*:

    15 - 10 - 5

        Burpee box jumps

        After each round 100m farmer's carry

    15 - 10 - 5

        Thrusters

        After each round 100m farmer's carry

    15 - 10 - 5

        Deck squats

        After each round 100m farmer's carry

*Partner 1 completes a set of 15 reps, then partner 2.  Partner 1 completes 50m farmer's carry, partner 2 does a 50m farmer's carry.  Partner 1 completes a set of 10 reps, then partner 2, and so on until all sets of reps for each movement are completed by each partner with a farmer's carry after each set of reps.

Burpee box jump pic

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