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Old 07-04-2011, 10:03 AM   #226
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 635
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Yesterday 20110703

Yuma - 110 degrees

Kettlebell circuit w/ 24kg:

20 Snatches l/r
10 OHS l/r
10 Jerks l/r
10 wood-chopper l/r
20 Swing-thursters
10 press l/r
20 figure 8 to hold
20 flip swings
20 goblet squats
20 plyo pushups

1000m run.

Afterwards went to the pool w/ kids.

Saturday 20110702
Rest Day

Friday 20110701

Finished sealfit.com wod

Baseline:
Frog Plex (squat-clean thruster + back squat thruster)
75x6-85x6-95x6-105x6

Strength
Bench Press
135x8
185x6
205x4
225x4
235x3
245x1
255x1
265x Fail

Work Capacity
800m row
21-15-9 (95lb) thrusters + kipping pullups
800m run
(forgot the time...hate it when I do that)

Durabilitiy:
5k run (slow pace)
100 4 ct arm haulers
100 4 ct ab ex
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