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Old 05-24-2007, 11:58 AM   #1
Mike Burgener
Affiliate Mike Burgener is offline
Join Date: Sep 2003
Location: bonsall  ca
Posts: 629
i had several of my students do this workout today!!! killer!!
500 mtr row
20 thrusters--over 200 lbs use 50 kg, under 200 use 95 lbs
30 elbow to the knees sit ups
40 back sqts using the same wt. as in the trusters.

3 rounds!!! it has kicked several young kids hind ends!!!! try it!!!
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Old 05-24-2007, 12:12 PM   #2
Skip Chase
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Join Date: Aug 2005
Location: Mount Vernon  WA
Posts: 1,324
Good workout, coach. We'll have our CF students do the workout today and tomorrow.
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Old 05-24-2007, 01:48 PM   #3
Steve Liberati
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Join Date: Jan 2006
Location: Pennsauken  NJ
Posts: 1,649
I like it Coach.
Keep up the good work on your site and blog as well.
I make it one of my regular stops on the web each day. Kudos!
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