07-25-14 A. Group Joint Warm Up -3 rds NFT 10 Push Ups *15 - TopicsExpress

07-25-14 A. Group Joint Warm Up -3 rds NFT 10 Push Ups *15 Pull Ups 20 Foot overhead lunges 45/33# *(1st round strict, 2nd Butterfly, 3rd C2B) B.. Dead Lift: B1-3 5 @ 80% 3 @ 85% *1 @ 90% *If you missed the 1 rep max effort, you may attempt one here. If you already have one for this cycle DO NOT go above the 90%. C. WOD: 10 Rds for time (12 min time cap) 3 DL 315/225# 6 Ring Dips 9 Toes to Bar D. Cool down: 3x :10 Hollow rocker :10 Superman :10 Rest

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