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Good morning…i see the assassins have failed

November 12, 2012
CF 2
BSQ 85% x3 x 5
 
Competition Track
Push Press 76% x3 x 5
Snatch Pull 96% x3 x 5
GHD sit-ups 3 x 15
Legless rope climbs or hand ladder x 5
 
Fitness Track
15 min cap
7 attempts of 1 set of the following complex for a max weight:
4 Deadlifts
2 Hang Power Cleans
1 Push Jerk
(no letting go once bar is off the ground)
 
1 Mile Time Trial
 
CF 1
20 min AMRAP
10 Burpees
10 Sit-Ups
10 MB Cleans
50 Single Unders
Rest 30 seconds after each round
 

How to Stretch On-the-Go

Sitting at a desk (or on a plane or in the car) all day can be a huge pain in the, well, everything. But the simple act of stretching can bring along a heap of health benefits, including lowering blood pressure and potentially reducing the risk of heart disease. Going “Gumby” can also mean reduced muscle tension and improved flexibility — talk about an ahhh-ha moment[1]. So stay put, and try these stretches anytime or place.
(READ ON…)

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