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WOD – Friday 28 February 2014

Strength/Skill
Push ups – 3 x max effort sets with 45s rest between sets
rest 2mins then:
Pull ups STRICT – 3 x max effort sets with 1min rest between sets

WOD
21-15-9-
Deadlifts 80-60
Lateral bar jumps
Knees to Elbows
200m run is the ‘dash’ in between sets with run to finish.

16min cut off.

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