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Wednesday August 19th (0700)

August 19, 2015

Alright gang. After several days in the hospital and a week recuperating, your boy is ready to get back on the saddle and help you all train/ get fit. 
From a local box here in FBX, Crossfit Forward. 

Warm Up:

Bench- 5@70%, then 5@80%….plus 2 drop sets 5@(-5%).  In between each set do 60% of your max T2B set from the beginning of this cycle.

Deadlift- 18 reps @ 80% 3-6 reps per set. Rest :90 between sets. 
WOD
5 rounds

1min KB swing 32/24
1min Walking Lunge
1min Max T2B

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