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WARM UP:
3 Rounds
30 Double Unders
10 H.R. Push Up’s

SKILL:
3xMax Effort L Sit

Pair with:

3xMax Effort Frog Stand

LIFT:
Power Squat Cleans
5 @ 70%
4 @ 80%
3 @ 90%

WOD:
“FAT BASTARD” (Compare to 7/2/12)

15 Min. AMRAP
20 Ab Mat Sit ups
20 Sumo Deadlift High Pulls w/ KB/DB (90/70) (70/60) (53/44) (44/35)
400 M. Run

*Adv. use GHD’s
**Maintain proper technique and posture throughout Sumo movement.

POST WOD:
Foam Roll

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