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September 10, 2013

Thank you for all the post with yesterday’s scores! This will help us tremendously with programming and tracking results. It also serves as an online white board so you can compare your scores.

Please help us keep our neighbors at Tractor Supply happy by not parking in their truck loading area or turnaround by the dumpster or under the big tree. You can park anywhere in the grass on our property if the lot is full.

1) Test Back Squat 1 RM (please post to comments)
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 – 90%
Set 4: 95 – 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM

2) Snatch Pulls:
3 x 3 reps @ 100% 1RM snatch

3) 3 rounds for time:
Row 500m
30 push ups
Run 200m

Endurance WOD:
(Perform 3 hours before or after Performance WOD)
Run – 2 x 2 miles
Tri- bike – 10 miles time trial

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3201 Skyline Dr. Pineville
LA 71360