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August 24, 2013

A great day to prepare for Battle of the Fittest or just to get in a good workout. Join us at 10am!

1) Back Squat
Set 1: 5 reps
Set 2: 3 reps
Set 3: 1 rep

Start with a heavy set of 5 and increase each set. In general, the first set will probably be around 80% 1 RM. If they at least have an idea of how much they can squat it will give them a starting point.

2) Complete for time:
30 pull ups
15 overhead squats (155/105lbs)
30 bar facing burpees
200ft lunge with barbell on back (155/105lbs)

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