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April 10, 2013

The dryer for the towels is out until Friday. Please plan accordingly. We apologize for the inconvenience.

There will be no rowing class this evening.

1) Deadlift:
3 x 3 reps (heavy weight with good form, flat back – look at results from Feb 27 for reference)

2) Team Workout:
Complete as many rounds as possible in 15 minutes of
Partner 1: Complete as many rounds as possible of 10 box jumps (24/20″) & 10 kettlebell swings (24/16kg)
Partner 2: Run 400m
Switch when partner returns from 400m.

Score is total reps of box jumps and KB swings

Endurance WOD:
Strength: 3 x 3 kneeling jumps (add weight if possible with bar)
Complete Performance WOD

(3 hours before or after Performance WOD)
Run: OFF
Tri: Swim – 400m swim at 80% rest 2 minutes then 5 x 50 m with 30 sec rest

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3201 Skyline Dr. Pineville
LA 71360