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July 16, 2013

1) Press
3 x 3 reps

2) 5 min AMRAP
5 x push jerk (135/95lb)
30 double unders

rest 3 minutes

5 min AMRAP
5 x power cleans (135/95lb)
8 x bar facing burpees

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Run : 3 mile ( Time Trial)
Tri : Bike – 10 mile ( Time Trial)

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