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Posted on 09/05/2013 by retronewoods

Pretty ugly(Time)
Start up
3 back peddles forward runs
10 ground to overhead 45/25
10 sumo wide squats
Walking front kicks

Strength
Deadlift Week 7
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM

W.O.D
6 rds
3 bar muscle ups
3 dead lifts 185/115
6 power cleans 185/115
6 Kettlebell swings 70/53

Finisher
3 minutes of plank hold

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