7-10-13

up

Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

 7-10-13

Run 1000m ( 5 laps)
200 lunges
100 hand release push ups
50 pull ups
For time!

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