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Wednesday, January 12 2011

Wendler Back Squat

3@ 70% of 1RM
3@ 80% of 1 RM
3+ @ 90@ of 1 RM

plus optional WOD for Christina Taylor Green

15min AMRAP
30 Double Unders
15 Abmat Situp
100m sprint (Run/Row)

Optional WOD in honor of Christina Taylor-Green  “christina” https://www.huffingtonpost.com/2011/01/09/christina-taylor-green_n_806314.html
AMRAP in 20 minutes, 9 reps of the following 6 movements:
9 pull ups
9 squat cleans @ 135/95
9 KB Swings, 2/1.5 pood
9 toes-to-bar
9 push press @ 135/95
9 burpees

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Chriss Smith

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