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WORKOUT OF THE DAY

Saturday 11302013

By Adam MurphyNo comments yet

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Sport WOD
Front Squat Waves:
5-80%
3-85%
1-90%
5-85%
3-90%
1-95%+

**1 Set every 3mins**
then
Clean & Jerk
Find your 1 rep max.
20 Mins Establish 1 RM CL&J

Fitness WOD
30min CAP
10 Rds
10 Slam Ball
5 Burpee Box Jumps
10 KB Swing

Every 5mins Run 400m

Post your scores to the Whiteboard.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314