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| great friends from years past |
wednesday:
1. 3 pos cleans: work up to 70%x3, 75%x3, 80%x3x2, 75%x3
2. cln pulls: 95%x3, 100%x3
3. cln deadlifts: 100%+5kg x 3 x 2
4. rack jerks bnk: 2, 1, 1, 1, 1
5. good mornings: stay back. 4 x 5 sets.
6. ab mat sit ups x 100 reps.
7. chin ups x 25
CrossFitters
Long Slow Distance (LSD) WOD
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes.
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