Tuesday 7.1.14 STRENGTH Clean Deadlift 3-2-2-1 @ 32X1, rest - TopicsExpress

Tuesday 7.1.14 STRENGTH Clean Deadlift 3-2-2-1 @ 32X1, rest 2:00, build per set Notes - the tempo is DL, pause at top for 1 count, down for 3 count, pause in bottom for 2 - these ARE NOT TnG - fully reset before each rep CONDITIONING Rxd 2 Rounds for Total Time @ 97% 250m Row 12 Thrusters (95/65) 20 No Push-up Burpee Box Jumps (20/16) 12 Thrusters 250m Row REST 5:00 Performance 2 Rounds for Total Time @ 97% 200m Row 9 Thrusters 15 No Push-ups Burpee Box Jumps (16/12) 9 Thrusters 200m Row Notes - 97% is an all out effort. You will not mentally go 100% knowing you have 2 rounds to do - walk rest during your 5:00 break - keep both rounds within 5-10 seconds from each other crossfitwaco/tuesday-7-1-14/

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