October 4, 2013

GARRETT

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FRIENDS AND FAMILY FREE DAY IS SATURDAY AT 10AM

We will be sampling the new Muscle Pharm Protein flavors and giving out free Muscle Pharm promo items.

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STRENGTH:

Back Squat

5@65-70%

3@75-80%

1@85-90%

1 rep @90-95%

1 rep @90-95%

1 rep @90-95%

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WOD:

Fitness:

Three Rounds:

10 Thrusters (95/65)

10 Burpees

200m Run

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Performance:

Three Rounds:

10 Thrusters (135/95)

10 Burpee-Pull-Ups

200m Run

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Supplemental Performance Training:

For time:

30 bar muscle-ups

*Run 200m every time you drop off bar.

(15 min Max)