October 11th October 10, 2013/0 Comments/in WOD /by wintersmomSTRENGTH: competition stance deadlift: 70% x 8-12 reps x 2-3 sets WOD: Row 500m then 3 rounds 14 single arm kb overhead squats 53/35# 50m plate pinch farmers walk 45/35/25/15/10# Core: tabata plank
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