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Monday 8/19/13

Better than Yesterday competition has kicked off!  We have 30+ signed up and ready to make everyday better than the last.  The Pre-Testing was awesome!  I loved all the competitiveness and everyone really giving it 110%.  I know EVERYONE is going to improve over the next 8 weeks, but who's going to knock it out of the park?  Soon to see.  The attendance portion starts tomorrow and keep an eye out for the bonus days! 

Strength:

  • Pause (3 sec.) Front Squat 5 x 3 @ 75% -based off your 3 RM

MetCon:

  • 4 RFT
  • Strict Pull-ups x 6
  • Strict DL w/finger flash at bottom (225/155, 205/135) x 8
  • Single arm swings (32/20, 24/16) x 20-Bring bell to just above eye level

Auxiliary:

  • Row 4 x 250m w/1:1 rest ratio

 

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