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A. 4 sets:

21 - Wall balls

15 - Ring dips

9 - H.S.P.U's

Rest 3 minutes

(Modifications lower reps to 15-10-5 reps)

+

B. 4 sets:

Row - amcal in 90 sec ; rest 3 min

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0 #18 2011-12-21 10:46
152,149,211,219
Mods Bench for ring dips and seated db press

32,28,29,28
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0 #17 2011-12-21 07:59
A. Mods: 21/15/5, but switched HSPUs to 40# dumbbell presses after round 1. avg'd around 2:10 per round. total time 17:58

B. hamstrings seized up majorly during 2nd round. blarg. did last three rounds at fairly low intensity. 53/31/27/28

not the best for anil.
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0 #16 2011-12-21 06:54
A) 1:56, 1:49*, 2:15, 2:37
Mods: 12# wb, bench dips, 20 lb press
* only did 5 press this round

B) 28,25,25,25 Gross.
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0 #15 2011-12-20 23:13
I'm in for tomorrow's event!
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0 #14 2011-12-20 19:58
1) 17:30 total time

2) 35, 34, 33, 32 BRUTAL
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0 #13 2011-12-20 19:46
Leslie & Shasta

3 Sets
a) 20-14# Wall Ball
15-Ring Dips
5-HSPU
Alarms collapsing in 2nd and 3rd set on HSPU

3 Sets Row for Calories in 90 Seconds
b) 27/27/25

Praised the lord when found out only had to do 3 sets!
b)
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0 #12 2011-12-20 19:19
A) 15 WB @ 20# ball
10 ring dips feet on bench
5 seated press, 20# dumbbells
1:13, 1:14, 1:18, 1:29

B) 33, 30, 29, 29
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0 #11 2011-12-20 18:23
A) 21 wall balls 14#
15 ring dips
5 HSPU

2:40, 2:39, 3:30, 3:09

B) 27, 25, 25, 25
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0 #10 2011-12-20 18:14
A) 21 wall balls (8#), 10 ring dips (mod bench), 5 HSPU (mod 12# dumbells)
1:40, 1:28, 1:33, 1:33

B) 19 cals/19cals/19cals/19cals on stationary bike - avg watts 210
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+1 #9 2011-12-20 18:11
A. Rd 1 - 21/15/5 (2:25)
Rd 2 - 21/15/3 (3:00)
Rd 3 - 21/15/2 (3:00)
Rd 4 - 21/15/1 (3:00)

F U HSPU!

B. 36, 33, 33, 34
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