10.9.13

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Warm-up:

          hs hold :20 + 10 sit-ups x2

Skill:

           weighted plank

Strength:

       Bb press: 1rm

       Weighted Plank hold: 3x :30

WOD:

         20 amrap

         800m run

         25 burpees

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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