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Friday, December 11, 2009


Row 500m- 80-85%
rest 2 min
10 min AMRAP
50 Jump Rope
7 SDLHP
rest 2 min
Row 500m- match or beat first time

Friday
Press- 3 x 5 sets, rest 120 sec
Pull ups- 3 x 5 sets, rest 120 sec
+
500m Row- TT

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