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11/22/10
Run 600 meters
42 Push Press (45/35)
21 Back Squat (135/95)
30 Push Press
15 Back Squat
18 Push Press
9 Back Squat
Run 600 meters = 12 min
… SDHP x 5 sets

11/23/10
WOD (can’t remember, but i think heavy day)

11/25/10
jog 30 min
50 burpies – 3 min

11/29/10
jump rope warm up
Fran (untimed)

11/30/10
6 rounds:
7 burpies
14 swings (1 pood)
21 box jumps (20″) = 11:20

3×3 clean @ 135#

12/1/10
15 min row–10 min interals
5 sets heavy — quick workout

12/3/10
yoga
75 KB swings (1.5 pood)

12/4/10
row warm up
skills: agilities
WOD: 15 rounds
2 Hang Snatch – (95#)
Jump rope for rest of minute – rope score = 60-80

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