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Strength: Deadlift *
4 sets of 10 - 5 to 10 #'s heavier than 07/22/13
* You should do at least 3 warmup sets before getting into your heavy sets.
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WOD: For time
Row 1000 Meters
Run 800 Meters
100 Russian KB Swings 70/53 (Go as heavy as you can, after this week...we'll have more and much heavier kb's for days like this)
Run 800 Meters
Row 1000 Meters