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| TEAM SWIM IN THE LI SOUND! |
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| NOAM AND JAY! |
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| MIKEY! |
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| GINA AND FRAN! |
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| DIANA AND RACHEL! |
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| HARRY! |
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| PAT AND MATTY! |
* HAPPY BDAY MELBELLE!!!! YOU EFFING RULE.
WARM-UP
400M RUN
10 RING ROWS
3-5 MIN PRACTICE ROPE CLIMBS
2 SETS
1 MIN ON 1 MIN OFF WEIGHTED PLANK HOLDS
STRENGTH
BACK SQUAT
4X3@94% OF 3RM
- 1 SET EVERY 3 MIN
WOD
AMRAP 16 MIN
12 BACK SQUATS (185/115) (TAKEN FROM GROUND)
2 ROPE CLIMBS
400M RUN
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| RESULTS FROM 7/6/14 |
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