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September 30, 2013

September 28th

8 A.M. SQUAT CLASS

Back Squat

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 90% of 1 RM

10 @ 65% of 1 RM

10 @ 65% of 1 RM

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

9 A.M. CROSSFIT CLASS

Teams of three, three rounds of:

    20 Wallball Sit-ups (20#/14#)

    20 Push Press (95#/65#)

    20 Kettlebell Swings (55#/35#)

    400 meter run with KB & WB as a team.

*One person at each station, rotate to next station when all three complete the reps, then when all three complete all three stations go out for 400m run with KB and WB as a team.

Tara carr kb swing

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