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March 17, 2013

March 19, 2013

Warmup
3 rounds,
10 arm circles
1:00 deadhang on holds w 4 a2b
5 wall squats
10 perfect push-ups

Then
Work up to heavy bench and row
4 rounds
0:45 r/l x plank
3 reps at 85% max bench and row (175#, 65#)

Then
10 rounds, deadhang 0:15 each: big holds, rest, little holds, rest

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