Thread: The Dude Abides
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Old 10-12-2013, 04:20 PM   #478
Douglas Berger
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Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Wednesday 131009

Warm Up:
ROM-Drills
CFWU x 1

Work Capacity:

3 Rounds:
8 DB Push Press (45#)
20 JJ
12 Back Squat (175#)
50 JR Singles
12 KB Snatch/arm (35#)
20 Seal JJ

3 Rounds:
12 Bench Press (140#)
50 JR Singles
10 Back Ext.
8 Pull-ups
10 Squat Jumps

Durability:
Stretch
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