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February 13, 2014

1) Hang Snatch (1″ above knee)
3 x 3 reps @ 70-75% 1RM
Rest 2 min b/t sets

2) 6 rounds:
250m row
Rest 2 min

Endurance WOD:

Couch to 5k
20 minutes of 90 sec ON and 30 sec OFF
Zydeco Marathon
(Half) – 8 x 400m with 2 minute┬árest
(whole) – 10 x 400m with 2 minute rest

 

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