140716 Wednesday

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Strength

10 min muscle up progressions

WOD

For time:

Deadlift/Front Squat Ladder
(every two rungs of the ladder reduce weight)
2/2, 4/4 (123/185#), 6/6, 8/8, (103/135#) 10/10, 12/12, (83/95#) 14/ 14, 16/16 (53/65#).
Every 3 minutes stop the ladder and complete 20 Abmat sit ups. No racks, barbell must be cleaned to the front rack position.

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