Monday, November 17th, 2014
Meet Upstairs and warm up with a 500 meter row and stretching
Front Squat
Find your one rep max, then;
5 sets of 3 at 80% of 1RM
WOD
3 rounds for time
10 Curtis P's 95/65
15 Med Ball sit-up
20 HR push ups
Down and up east stairs, down and up west stairs
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