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Sunday 170709

Strength:
a.) Max time crucifix hold @ 10-25 pound db’s*–aim for 30 seconds
b.) Bench Press 3-3-3-3
c.) 3 rounds of stone load (or keg) for max reps in 30 sec or do 5 reps w/ 90 sec rest in between rounds

MetCon:
12-9-6-3
Stones to Shoulder
Muscle Ups

*Scale is pull-up / ring dip combo

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