11.12.2013 [tuesday]

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WARM-UP:  3 ROUNDS:
          3 Chin Ups, 4/4 S.A.R., 5/5 External Rotation
SKILL DEVELOPMENT:  Kipping Pull-Ups
                    Kip
LACTATE POWER:  1:15 X 16 Rounds:
                A1: 10 Push Press 115/75#
                    Row for calories
                A2: Rest
CP BATTERY:  18:00 E.M.O.M.
             4 PC @ 70% (odd)
             6 Kip HSPU (even) *add 2 reps to last week*

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