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12/22/2012

Joint Prep

Team Stretch

SWOD

High Bar Squat

2-2-2-2-2

*You have No More then 5 sets including your initial warmup to work up to a Heavy Double on the HB Squat

*Post Heaviest lift completed to comment

Interval Lift

Take 90% off the days Heaviest lift and every Minute on the Minute for 6 Minutes perform 2 High Bar Squat.

*Failure to complete an attempt terminates your OTM

*Post Weight and Results to Comment

WOD

3 Rounds

10 KB Presses 53/35
10 Pullups
200 Meter KB farmers Walk 53/35

*Post time to complete to comment

Cool Down

3 Rounds 5 Banded Dislocates/4 Lunge to Dislocates (2 R/2 L)

20121222-122318.jpg

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