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Tuesday December 9, 2014

Strength 
Back Squat:
Competition:
7x2 @ 80% of your 1 RM

G.F and Beginner:
4x5 - go heavier than you did last week

Wod:
Competition:
200 Double Unders
20 Back Rack Walking Lunges 135/95
20 pull-ups
100 Double Unders
20 Back Rack Walking Lunges 135/95
15 pull-ups
75 Double Unders
20 Back Rack Walking Lunges 135/95
10 pull-ups

G.F.
Weights- 95/65
If you are struggling with your DU's then scale the number back to something reasonable or count your attempts.. do not do both.

Beginner:
weights: 45/35
Use the same rep scheme for double unders but do singles instead.

Earlier Event: December 8
Monday December 8, 2014
Later Event: December 10
Wednesday December 10, 2014