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6/1/2012 7:30:32 PM -
Friday: "Nancy" + OHP

Friday: "Nancy" + OHP

Warmup: Max out on Deadhang Pull-Ups (25), then do it again (13).
Next, the Hot Lady, then using PVC, 10 OHS, Samson Stretch + Hamstring, 10 OHS, Asian Squat, 10 OHS, Samson, 10 OHS, Back Bend

Work: Nancy in 24:04
5 rounds of: 400M Run and Overhead squats (OHS) (43kg/30kg)
(FYI: 400m x 4 is 1 mile)

Mobility: Pigeon and Spinal Twists


OHP Work
up to 245 for strict ohp
215x7
180x10x2sets
170x5 quick reps x 2 sets

KB db flys and skull crushers




Im a Crossfit queer,
Sam Byrd


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