January 28, 2013

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SWOD: Bench Press
Warmup sets:
5x 35%
5x 45%
3x 55%

Working sets:
5x 75%
3x 85%
1+ 95%

WOD:
10 Minute AMRAP:
Run 200m
7 Hang Power Cleans (135/95#)
12 Burpees

Post WOD:
100 Atomic Sit ups for time

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