7/17/13

Warm Up:

5 minute row
1000m row for time

Xfit SWOD:

Week #4 Deadlifts (deload)

Set #1 at 40% of one “working” RM 5 reps
Set #2 at 50% 5 reps
Set #3 at 60% 5 reps.

5 sets @ 15 reps of back extensions
5 sets @ 10 reps of dips

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