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1 Year Ago Today
parallax
SUNDAY BARBELL
1. Work to a heavy complex:
    Clean pull (from floor) + squat 
    clean + push Jerk
    Then @85% of highest 
     completed, power Clean + split 
     Jerk @5x1
2. DL 5x2 @70% with 5 sec hold @
    The top of each rep
3. Hang Power Clean : 5 sets of 5 
    UB Reps, climbing

WOD
3 RFT
20 Cal row
30 KBS @53/35/25
20 Burpees
2 Years Ago Today
parallax
Strength WOD
Front squat: 1/2 up, down & up 6x2

WOD
"Big Fat FRELEN"
21-15-9
C2B pullup 
KBS @70/55/35
Thruster @95/65/45
-Run 400m BEFORE each round

EXS
Sumo DL- work to a heavy double
3 Years Ago Today
parallax
STRENGTH WOD
5 rounds: (not for time)
5 ring rows
DL (10-8-6-4-2)
5 ring dips
Begin DL @60% ..climb each set 

WOD
5 RFT:
100m sprint 
2 bear complex @135/95/65