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130909

9
Sep

130909

Athlete WOD

1) 15 min to establish a 3RM OHS
2) “Helen”
3 RFT
Run 400m
21 KBS 53/35
12 pull-ups

Training WOD

1) 15 min to establish heavy 3 position clean Jerk
2) 3*1 @ 80% of 1
3) HBBS 1*10(60%), 1*8(70%), 1*6(75%), 1*4(80%)
4) front squat 1*5(60%), 3*5(70%)
5) 20 min max distance sled drag -140lbs

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