Tuesday 10.1.13

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Have you looked like this after a WOD before? 

1.  Deadlift

3-3-3-3@75-80%/rest 2 min

Share bars. use metal plates. Unless there are none left. at no point should you have 3 sets of 10s on your bar. 

 

2.  amrap 11

run 1 mile

with remaining time

15 burpees

15 kbs@53/35

If your mile time is 9 min or over, run 800 meters.

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