November 29, 2013

SUE AND NYRA POST HERO WOD

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STRENGTH:

Bench Press

5 sets x 3 reps

As heavy as you can go.

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WOD:

Max Effort 2ooom Row

Time to burn off all that pumpkin pie.

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Supplemental Performance Training:

Tempo Front Squat

Five sets x 4-5 reps

@41×1

(Same weight as Monday)

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Four sets of:

5-10 strict deficit HSPU

*On 45/35 plates.