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Wod for April 9, 2013

Group: Burgener Warm-up

Strength: 15’ to find 1 RM Back Squat

WoD: “Nasty Girls” 3 RFT

50 Air Squats a/b) 50 Air Squats c) 25 Air Squats

7 Muscle Ups a) 7 Bar Muscle ups b) 21 pull-ups/21 push-ups c) 21 pull-ups/21 push-ups Banded

10 Hang Power Cleans (135/95) a) 115/80 b) 95/65 c) <= 65

MOB: Roll Posterior Chain / Quads

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