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Friday, July 8, 2011

Posing for coach Harvey's bday WOD. His choice: 100 Burpee pull-ups for time. Vest recommended.

A. Deadlift 4-6 reps @ 3111 x 3 sets, focus on positioning & technique; rest 180 sec
B. Isometric Hip Extension onGHD; aim for 2 min in perfect alignment
C. 21,15, 9 reps for time:
Row for calories
Hip Extensions

6AM Advanced Class
A. 15 minutes muscle up technique work
B. Deadlift 4-6 reps @ 3111 x 3 sets, focus on positioning & technique; rest 180 sec
C. 3 Rounds for time:
30 Deadlift (185#/105#)
100 Double Unders

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