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130821

21
Aug

130821

Athlete WOD

1) strength/skill – C&J/split jerk – 30 min to build
AHAP
2) WOD – 8 min AMRAP
100′ KB farmers carry R 53/35
100′ KB waiters walk L
100′ farmers carry L
100′ waiters walk R

Training WOD

1) Smolov 2/4 – HBBS 10*3
2) 15 min to work to a heavy snatch
3) see above for C&J
4) “Diane” 21-15-9
Deadlift 225/155
HSPU

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