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Thursday, September 15 2011

Wendler Bench Press- 5 @75%. 3 at 85% , 1+ at 95%

21 Pull Ups

11 Ring Dips or 5 Muscle ups

200m Run

18 Pull Ups

9 Ring Dips or 4 Muscle ups

200m Run

15 Pull Ups

7 Ring Dips or 3 Muscle ups

200m Run

12 Pull Ups

5 Ring Dips or 2 Muscle ups

200m Run

9 Pull Ups or 1 Muscle Up

3 Ring Dips

200 M Run

via Trident CrossFit.

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Chriss Smith

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