29 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
SWOD
Deadlift 5 RM 135,155,175,195,215,230
MetCon
7 rds for time:
3 Push Press 95#
6 Pull Ups
9 Push Ups
SWOD Time: 15 minutes
MetCon Time: 16 minutes
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