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W.O.D. 4/29/15

Skill:  Back & Front rack front lunges from rig, Put bar on back – 5 steps out, drop bar off back, turn around clean bar, Front rack position – 5 steps back to rig & rack bar: Wts: 65/95, 75/105, 85/115, 95/135, 115/145. 5 sets per athlete work with similar abilities today.

W.O.D.  4rds FT of 500m row, 30 KB Swings – russian 53/35, 15 GHD situps with med ball 10/8

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