18 November 2014 – “The Chief”

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Warm Up: 5 rounds Row 100 Meters, 10x light goblet squat, push ups, hollow rocks
Strength: 20 min. establish 5rm Bench Press
Practice Doubleunders between sets
WOD: The Chief
Five 3-minute AMRAPS, 1 min rest b/t AMRAPS
3 Power Cleans (155/95)
6 Push Ups
9 Air Squats
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