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Old 04-14-2009, 11:19 PM   #4
Johan Nederhof
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Join Date: Jan 2006
Location: Rotterdam  Holland
Posts: 190
Re: Johan's CrossFit in Holland SB-blog

23/3 monday
fr-sq 5x85kg
sh-pr 20x30kg

25/3
sq 5x125kg
wod: r rounds of
- 10x pull-up
- 5x ring-dip
- 200mtr run
time: 9:31 min

26/3
sh-pr 5x60kg
wod:
21-15-9x
105kg deadlift
- horizontal bar dip
time: 10:29
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